3 Rounds:

12 Back Squat (115#)
5 muscle-ups

12 Minute AMRAP:

30 Burpee Box Jumps( 30/24)
30 Overhead Squats( 115/80)
30 Toe to Bars
10 Muscle Ups (10 ring dips, 10 chest to bar)

1 round for Reps

25 - 5 Double unders - Push press (75 lbs)
20 - 10
15 - 15
10 - 20
5 - 25
10 - 20
15 - 15
20 - 10
25 - 5

Back Squats - 45lbs - 1 rep (required body weight - 120lbs) - 0
Deadlfts - 90 lbs - (required body weight - 120) - 0
Strict Press - 45 lbs
Clean - 50 lbs - was doing them incorrectly
Trusters - 45 lbs - 3 reps

Ok, fun might be a slight overstatement but they do happen to be one of my two favorite lifts.

Warm Up:
2x
5 Ring Dips
10 Rung Rows
15 Jumping Squats
20 Leg Levers
25 Single Jump Ropes

Mobility:
PNF Hamstring
Hip Flexor on Wall
Pain Ball on Glute/Ham

MetCon:
30-20-10^
Deadlifts 225 lb./135 lb.
Russian Kettle Bell Swings 70 lb./53 lb.
Sit Ups

^20 lb. Vest Added

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
40 high knees
30 ski jumps
20 bicycles

Metcon/*Rx(15)
100 air squats
100 *double unders-x3 singles
100 cal row/ad

home option (15)
100 air squats
100 sit ups
100 tuck jumps

Finisher
stretch and roll
100 temp tantrum

4 X 8 Front Squat (75#, 85, 85, 85#)

8 Rounds of Tabata each: alternating
-Dumbbell Thruster (45/25#) (Low Round - 3 reps)
-Pull-Up (Low Round - 4 reps)

3 Rounds:
6 Muscle-Ups (3 PU/3 RD= 1 Muscle Up)
12 HSPU
15 Power Cleans (135#/95#)
30 Air Squats

25 T2B
9-7-5
Deadlift
Hang Squat Clean
25 T2B

Deadlifts and HSC RX 155#

Buy-In:- 3 rounds 22kg Dumbbell Swings, 15 24" Box Jumps

Deadlift: Warm-up then 5x90kg & 5x80kg

Overhead Press: Warm-up then 5x50kg & 5x40kg

Cash-Out:- 3 rounds for time:

20 Push-up (hand release from floor), 20 Box Jump (24"), 20 sit up, 20 Burpees 14:09

2.5k Row