5 rds for max reps:
- bench press (Rx body weight)
- pull-ups

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Used 75# & did kipping pull ups

5/8 - 5/9 - 4/6 - 4ish/5 - 4ish/6

The "ish" means I had a little help from John...that got heavy quick! :-\

Yesterday I was able to get 10 kipping pull ups in a row during our warm up...today I didn't manage to get that much but I also was trying to make sure I didn't rip my hands. I was pleased with what I did get considering the last time I think I did this WOD I was only getting 2 or 3 pull ups at a time.

5x

5 med ball clean
10 amsu w/ med ball
200 m run

10 min AMRAP
- 10 x GHD sit-up
- 40m farmer's walk

For ten minutes, repeat the following sequence with good form and minimum rest:
2 muscle-up progressions
4 push-ups
2 muscle-up progressions
4 sit-ups
2 muscle-up progressions
4 burpees

3 Rounds:
1 minute Rows: count calories
1 minute Dumbbell hang squat clean (15 lbs): count reps
1 minute Push Press (33 lbs): count reps
1 minute Box Jumps (20 inches): count reps

Count all three rounds up: 223

1 RM C&J @ 185 (PR)

Then...

2-4-6-8-10-8-6-4-2

Power Clean @ 95lbs
Handstand Push-ups

40 Double Unders
30 Squats
20 Sit-ups
10 Ring Row

AMRAP 12

3 Thrusters @ 100lbs
3 Chest To Bar Pull-Ups
6 Thrusters @ 100lbs
6 Chest To Bar Pull-Ups
9,12...

AMRAP 7

Pre-WOD: 3 x 8 Back Squats (135, 185, 205)

WOD: 12 minutes AMRAP

3 Box Jumps (Rx 32")
6 Hand Stand Push Ups

9 Kettle Bell Swings (Rx 53 lbs.)

7 rounds + 3 HSPU

Pre-WOD: 3 x 8 Back Squats

WOD: 12 minutes AMRAP

3 Box Jumps (Rx 32")
6 Hand Stand Push Ups

9 Kettle Bell Swings (Rx 53 lbs.)

9 rounds + 3 box jumps