30 MU for time

Scaled
30 ring dips
30 chest to bar pull ups
30 ring dips

Did MUs

Lots of Mobility on shoulders beforehand....

Bench Press @ BW 2-2-2-2-2 (I rested no longer then 90 seconds between sets) For me I rounded up on my BW to 130 (I'm like 127-128)

Barbell T Row 3x5

Conditioning:
5RFT
10 Chin Ups
10 HRPU
10 Inverted Row
300m run

“Takeoff”
10-8-6-4-2 reps of:
Back Squat (135/95) actual 75#
Box Jumps (30/24) actual 20"
* Back Squats are from the floor
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7 Rounds:
7 pullups (purple band)
7 overhead squats (65#)

MONDAY 130415
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters (45kg)
45 pound weighted Pull-ups (10.5kg)

50 burpee box jumps

Then 'Helen's Sister'
3 rounds
400 m run
21 squat jumps
12 push-ups

Then 50 burpee box jumps

SWOD
"Lynn"

5 Rounds for max reps:
Body weight Bench Press
Pull Ups
*Women go 60% of your body weight on bench press for RX
Did 31 BP @ 125lb and 55 ring pull ups
WOD
One set of max rep Kettlebell Swings in a row with (44,26)
Did one set of 25 with 35lb KB and did 44 sympathy swings while every one else was finishing.
PWOD
Group Stretching

30 wall balls
30 sdlhp
30 push press
30 calorie row
30 push ups
30 front squats

EMOM 10 min
3 clean and jerk (even minute)
15 burpees (odd minute)
80% of 1RM

RX'ed. 80#

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps