30 of each:
Burpee
Wall ball
Double under
Pull up
KB Swing 1.5pd
K2E
Situp
Box jump
Mountain climber
Ring dips
jumping lunge
Burpee

Deadlift 3 sets of 5 reps; focus on technique at medium weights

5 rounds:

"American" KB Swing (70/53#) x 20
Handstand Push-up x 10
Notes

Use weight plates or parallettes to move through a full range-of-motion on the handstand push-ups.

10 DeadLifts - 135#
20 Pullups - Green Band
30 Box Jumps - 20inch
40 Kettle Bells - 12Kg
50 Double Unders
40 Kettle Bells
30 Box Jumps
20 Pullups
10 DeadLifts

1. OTM x 20 - 115 Snatch, 155 Squat
   Odd: 3 Power Snatch
   Even: 6 Front Squats - from the ground, no racks
   Set up two bars. Weights do not need to be across.

2. GOAT TRAINING
   Pick one of the following (A, B, or C), base on greatest weakness...
   A. Handstand Push ups
   OTM x 20
   Odd: 5 HSPU - rings, elevated, kipping or strict
   Even: 200m Run or 200m Row - .4 mile AirDyne

10 minutes, 5 minute break, 10 minutes

1. Jerk
   5 x 1 - From behind the neck, climbing - in front, 185, 205, 225, 205, 205

2. GOAT TRAINING
   Pick one of the following (A, B or C), base on greatest weakness...
   A. C2B Pull ups
   OTM x 20
   Odd: 6 High Box Jumps or max rep Pistols - Box Jump to 30"
   Even: 8 C2B - pullups.

Pre-WOD:
1x20 Back Squat #135
I stumbled forward after rep 12 and had to rack the bar. Then I did the remaining 8.

WOD - For Time:
"Diane"
21-15-9
- Power Cleans (225#, 155#) #155!
- HSPU (used a box)

Time: 10:36
Shared bar with Jill so there was some (much needed) rest time within the WOD.
Weight: 155

Warm Up:
2x
5 Ring Dips
10 Push Ups
15 Squats
20 Jump Ropes

Group: Squat with PVC on spine

Mobility:
Hip flexor on wall
Pain ball vs. feet

MetCon:
30-20-10
Box Jumps 24”/20”
Double Unders (x2)*
Ring Push Ups (rings set 1” off the floor …ugh)
Sit Ups

*Head coach said to do backwards singles so I kept my intensity up ... ok coach!

A. Take 15 minutes to build to a heavy, but not 3-RM, Deadlift x 3 reps
B. Complete rounds of 15, 12, 9, 6 and 3 reps for time of: 225/155 lb. Deadlift Handstand Push-Ups

Since I'm still not in the clear for working out with full weight, I didn't work to my 3RM for Deadlifts, and I scaled the Deadlifts down significantly:

21-15-9
Deadlifts (135)
400m Run
Pike Push-Ups

I didn't do this for time, but my 400m runs were at 8.0, 8.5 and 9.0, respectively. I didn't feel it too much in my upper hamstring, so I can't complain too much!

Skill
Snatch pulls & Clean pulls

Strength
3x5 Power Cleans (75kg)
4-4-3-3-2-2-2-1 Back Squats
70kg - 80kg - 90kg - 100kg

20 Minute AMRAP #65

1 Dead-lift
1 Hang Power Clean
1 Front Squat
1 Push press
1 Back-squat
1 Push press

7x through the cycle = 1 round
1 minute rest between rounds

7 Rounds in 19:57