14 min EMOM (every min on the minute)
ODD min: 3 Muscle Ups or 6 Pull Ups 6 Dips (I did dips/PUs)
EVEN min: 3 Squat Snatch @ 75% of 1RM (65#) Need to improve my snatch, getting under bar and squat portion

5 Rep Max

Clean 75% of your max 2x every minute on the minute for 7:00

105# Cleans

Rest 3:00

For Time:
Run 400m
5 rounds of
--10x wall ball 20#
--10x hand release push ups
(Once done with the 5 round couplet)
Run 400m

4.19 mile run
avg. speed of 6.84 mph

Overhead Squat
7x2 progressive in weight
1 attempt at either BW OHS or Max Reps at BW

Did not go for max reps at bodyweight. failed at 235 and hit 225. no pr

Conditioning
"Jeremy"
21-15-9
OHS 95#
Burpees

5:20

5 rep max

5 Min AMRAP
5 Burpees
15 Air Squats
6+10

Overhead Squat
7x2 progressive in weight
1 attempt at either BW OHS or Max Reps at BW

Did not go for max reps at bodyweight

185 Overhead, 195 Spit jerk.

3 Rounds

12 burpees over the box 30/24
10 C2B pull ups (MOD: purple band)
8 Deadlifts 275/190 (MOD: 145#)

Afterbash: Group stretching

7:53

145# is the highest DL weight I've done in a WOD so far. Go to 150# next time. I have to start forcing myself to try some unassisted pullups in a wod. Even if it REALLY slows me down.

Back Squat:
235 pounds, 3 x 5 reps

Shoulder press:
105 pounds, 3 x 5 reps (4 reps on last set)

Hang power clean, 3 x 5 reps
155-165-165