21-15-9
Squat cleans- #135
Dips ( I don't have rings and wouldn't be able to complete it anyway so here is where I scaled. I did strict dips instead)

Did it in 13:23 that a full 6 min faster than last but realized after that I was doing power cleans. Not squat cleans... so... crap.

SWOD
Deadlift 5 RM -315#
Strict Pull Ups 3 x max reps (3 min rest)- 12, 6, 6
12 is a new PR for me, previously 8reps was the highest 1 round max

DWOD
As many rounds as possible in 10 minutes:

7 Push Presses 135 lbs
7 Push Ups
7 Box Jumps 20"

I should have scaled to 100#. 135 was killer
I barely got through 5 rounds.

AMRAP 20

5 Burpee Pull Up (GI Jane)
10 Clapping Push Up
15 Front Squat @40

6 Rounds +5 +10

Calf Raise (machine weight):
- 40kg x 8, 60kg x 8, 80kg x 8

Hamstring Curl Machine (each leg):
- 19kg x 10 x 2
- 26kg x 10 x 1

Squat Squat Snatch
- 20kg x 5
- 30kg x 5
- 40kg x 5

Hang Squat Snatch
- 40kg x 10

Week 1: 70kg x 5, 81.25kg x 5, 92.5kg x 10
Week 2: 75.5kg x 3, 87.5kg x 3, 97.5kg x 10
Week 3: 80kg x 5, 92.5kg x 3, 102.5kg x 8
Week 4: 45kg x 5, 55kg x 5, 65kg x 10
Week 5: 85kg x 5, 90kg x 5, 100kg x 10
Week 6: 82.5kg x 3, 95kg x 3, 107.5kg x 10

For HSPU reps, 5 rounds of:
* 1min work, first 1 round of Cindy, then rest of the time strict HSPUs
* 1min rest

Dumbell Shrug then straight into Dumbell Shrug with Raise:
- 40kg x 5 + 22kg x 5 (each dumbell)
- 42kg x 5 + 22kg x 5
- 44kg x 5 + 22kg x 5

Seated Dumbell Press straight into Dumbell Front Raise:
- 22kg x 5 + 10kg x 5 (each dumbell)
- 26kg x 5 + 10kg x 5
- 30kg x 4 + 10kg x 5

Bear Complex:
- 20kg x 5
- 40kg x 5
- 60kg x 1, 60kg x 2, 60kg x 3

AMRAP 20 mins

5 Burpee Pull Up (GI Jane)
10 Clapping Push Up
15 Front Squat @40kg

7 Rounds +3

Strength work- Overhead Squat

Rest 5 minutes, then,

21-15-9

Overhead Squats 95/65 - #35
Burpees - Used Box
Abmat Sit ups - Flutter Kicks on Box

Strength work- Overhead Squat

Rest 5 minutes, then,

21-15-9

Overhead Squats 95#
Burpees
Abmat Sit ups

Felt much better today than I did yesterday :)