WOD --- More of a Technique Day then full Strength

Clean Pull 3 x 8
Clean and Jerk 3 x 3
Back Squat

Clean Pull 8 x 135, 8 x 155, 8 x 165
Clean and Jerk 3 x 135, 3 x 135, 3 x 135
Back Squat 3 x 205, 3 x 225, 3 x 245

THEN

12 Min AMRAP --- Completed 8 rounds + 5 Pull ups

5 Pull ups
10 Box Jumps
15 Push ups

-Skin the cat 3 x 3-5
-Muscle up - tekniikkaa

5x3
A.1) Muscle snatch
A.2) Drop snatch
A.3) Tall snatch
A.4) Tall jerk
A.5) Split jerk

20min amrap
5 DL
5 Hang power clean
5 Front squat
5 Push press
5 Back squat

10 back squat @ 60kg
10 ghd

Del 1:

1 x 100 meters (at 60%, 70%, & 80%) with 100 meters walking rest between efforts.

Del 2:
2 x 100 meters (at 80%, 90%, 100%) with flying start. Full recovery between effort

Running
3 x 300m, 1 x 800m, 2 x 400m
walking 1:1 rest

Pick a weight and go max unbroken reps

For time:

4 rounds

Run 400 meters
Abmat situps, 30 reps

find 1rm for the day

For time:
Run 800 meters
Clean 30 reps (135lbs)
Run 800 meters

I was suppose to do a Jerk but my shoulders were killing me.