5 rounds for total time of:

30 KBS 35#
10 Squat Clean to Thrusters 75#
15 Burpees
Rest 3 minutes.

did not time

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

9 planks on bj
15# ball

Skill
bar muscle ups + DU's

Strength
3x5 front squats 70kg (3 mns b/t sets)

WOD
As many rounds as possible in 10 minutes of:
60 bar facing burpees
30 overhead squats (40kg)
10 muscle ups

I am really frustrated because i just missed the chance to complete a whole round for one fucking rep on the muscle ups!!

Perform the following alternating ladders for time:
C2B Pull-ups 1-10
Push Press 10-1 (use 65-70% of 1RM Push Press)

Groups of 3

3 Rounds Plyo Rope Drills:

Partners hold rope knee high:
10 jumps side to side over the rope (one rep is over and back counts as one and so on)
10 jumps facing the rope (same as above)
10 jump over, sprawl under the rope as low as possible back to standing position (pretty much just like a burpee but body has to slide under the rope)

200m run
5 pull up's
10 push up's

“Helen”
3 rounds:

Run 400 m
KB Swing (53/35#) x 21
Pull-up x 12

Time: 10:33; 1st rd did 21 PUs.

3 - 5 Rounds

15 Walking Lunges (10# overhead)
15 Sit Ups
5 Rounds

21-15-9
Thrusters
Pull Ups

Did 19 Thrusters @ 53# - went down to 43# for remaining
Jumping Pull Ups

AFAP
3 rounds of
10 Overhead Squats
200m Run
10 Front Squats
200m Run
10 Back Squats
200m Run

20 kg
20 min timecap
2 rounds+10 OHS + 200+ 10FS + 200