5 Rounds:
3 Minute AMRAP
3 Power Cleans 135/93
6 Push-Ups
9 Squats

**1 minute rest between each 3 minute AMRAP

100 burpee pullups
11:08

12 Minute AMRAP

5 Ring Pull-ups
5 HSPU
5 Burpees
5 Toes through rings

10 min AMRAP

10 Pull Up's
10 Box Jumps "24
10 Sit Up's

6+6

5 sets of 5 ground to overhead #135

Strength/Skill:
18 x Backsquat @ 250#
3 x Max strict HSPU = 10-8-7
5x5 Strict Ring dips = 5-5-5-5-5

WOD

AMRAP 4
5 x Hanging Power Cleans @ 160#
20 squats

Rest 1min

Repeat

Then Tabata planks/toes to bar

• Run 200M
• 10 Front Squat 95#
• 15 Ab Mat Sit-up
• 60 Single Jump Rope

Back Squats:
5 @ 70%
3 @ 80%
1 @ 90%

Metcon: 5 RFT (12 Minute Cap)
5 Man Makers 35#
10 T2B

Sprint Intervals:

150m (on track in spikes - the distance may have been 155m - standing start) - 7x150m - all done between 23 and 24 with 5 min rest between reps.

Skill
EMOM for 2 minutes: 3 Strict Weighted Handstand Pushups
(Descent slowly then pause on the bottom position for one second before pressing upwards)
5x5m-10m-5m Agility Drill (60s rest) - It was really hard to go fast!

Endurance
2x400m Run (1 min rest)
1:17 - 1:27
My legs were fried in the second repeat.
Still this is a 3 second PR from last time!

For time
21 Deadlift (180/150)
400m run
18 Deadlift
400m run
15 Deadlift
400m run
12 Deadlift
400m run

135#. Ran on treadmill.