you know the deal

6 round of
21-18-15-12-9-6-3
Knees to elbows
Dips alle parallele
Squat jumps
Kb swings

WOD:

3 Rounds for time: 10 DL (275lbs), 100ft Bear Crawl, 10 30" Box Jumps
Time: 6:19

Wendler Strength Training:
DL - 5x330, 5x355, 5x375
Press (Strict Press): 5x140, 5x150, 5x160

500m Row: 1:38

WOD:

3 Rounds for time: 10 DL (275lbs), 100ft Bear Crawl, 10 30" Box Jumps
Time: 6:19

Wendler Strength Training:
DL - 5x330, 5x355, 5x375
Press (Strict Press): 5x140, 5x150, 5x160

500m Row: 1:38

Tried King Kong as rx

3 rounds:
1 Deadlift (455#)
2 muscle ups
3 Cleans (250#)
4 HSPU

Finished one round in 1 min, then shoulder felt sketchy on second round of cleans and I backed off.

Also got an unexpected 550lb. Deadlift PR!

5 x 5 Front Squat
That means each set is a significant emotional event

Then for score: 1 minute of each exercise as many reps as possible
Thruster 95/65
Sledge strikes
Pullups
Box Jumps
Rest 1 minute
Then do it again!
185 front squat

For time:
9-7-5
Muscle up
Squat Snatch (135)

Front Squat 10-10-10-10-10 reps

115 - 135 - 145 - 155 - 155

5 x 5 Front Squat
That means each set is a significant emotional event

Then for score: 1 minute of each exercise as many reps as possible
Thruster 95/65
Sledge strikes
Pullups
Box Jumps
Rest 1 minute
Then do it again!

Deload

5x 95
5x 125
5x 145

5 practice low ring muscle up things.