SWOD: take 10 minutes to find your one rep max Power Clean = 215 lb.

Complete 3 rounds for time of:

50 air squats
7 muscle ups
10 hang power cleans (135#)

Strength:
- 4 x 6-8 reps of back squat, increasing weight (135#)

WOD:
- 3 rounds
- 50 double unders
- 21 kettlebell swings (40#)
- 12 pull ups

CrossFit Totals
Max Back Squat - 245 lbs [-20 lbs from my previous PR]
Max Shoulder Press - 140 lbs (PR by 5 lbs!)
Max Deadlift - 325 lbs (Tied my current PR)
Combine the sum of all three lifts to get your Total - 710, off my PR by 15.

I didn't really feel I had the proper energy today, I couldn't perform properly for BackSquat and Deadlift, but then gain, its just one of those days I guess. The PR from Shoulder Press made me happy :D

9 Burpees

12 Dips using couch

15 Jumping Squats

3 rds:
6-10 Ring dip
Rest as needed
6-10 Ring row
Rest as needed

World's Greatest Stretch x 30s each pose.

20 reps unbroken as heavy as possible.

5x5 Bench @ 185
5x5 Squat @ 225
5x5 Pull Up, Dip, Push Up alternating w/ partner
4x7 Burpee - alternating with partner
3x10 - Plank while partner does 10 v-ups
Stretch

5 rounds for time:
4 x hang squat snatch 40 kg
8 x OHS 40 kg
12 x pull up

2 Rounds of:
15 Strict Pullups
10 Wall Climbs + Handstand Pushups (face against wall)
10 Dips