3 Rounds for time:
7 Beast Makers 40 lb
500M Row

Out of 40 lb dumbbells, so I did 35 lb. Back was really tight on the first round, loosened up midway through 2nd round. Need to do more warm up before any squat, clean or snatch.

21 HSPU
21 KB 55/35
21 KTE

15 HSPU
15 KB 55/35
15 KTE

9 HSPU
9 KB 55/35
9 KTE

Shoulder Press (5 sets of 3 reps)

WOD:
3 rounds for time
15 Cleans (Rx 95/65)
15 Pull Ups

Press: 95-105-115-105-105 (started to feel it in my lower back on the 3rd rep at 115)
WOD: 7:13

Deadlift (3-3-3-3-3)

WOD:
7 Rounds for time
7 Power cleans
7 Front squats
7 Push jerk
20 Double-unders

[M: 75, F: 55]

This was supposed to be light and fast... for me it was just light. Really need to get more cardio work in to get my times down.

7 Rounds for time

Run 400m
7 Deadlifts 115lbs
7 air squats
7 walking lunges 25lb plate (over head)
7 push-ups
7 sit-ups

Clean 1 RM

Clean & Jerk
1-1-1-1-1-1-1

95
115
145
155
160 PR

Complete 4 rounds for time of:

400 m Run
115#/75# Clean, 15 reps
15 Box jumps, 20"/24″

*did 24" BJ

WOD:
3 rounds for time

15 Squat cleans (Rx 95/65)
15 Chest to Bar Pull Ups

4:14 Not sure if this was my exact time, close enough.

100 push-ups
75 wallballs @ 14#
100 SDLHP @ 45#
50 box jumps @ 24"
100 sit-ups