5 x 110
3 x 125
4 x 135

*most reps I have ever done of 135 and no shoulder pain

Assistance:

Strict Pull ups:
5 x 5

Ring Dips:
4 x 10

Skill:
Work progressions to Muscle Up

10 Rounds for time (30 minute cap)
2x muscle ups (3 pullups & 3 dips for each muscle up)
4x Curtis P’s (2 rounds 75 lb, the rest 53 lbs
6x Wtd sit ups (25).

12 Minute AMRAP

8 Cleans #135/95
8 HSPU - 1st round on paralettes

21-15-9 reps for time of:

Deadlift (143 lb)

Box jump (24”)

3 Rope climbs

15-12-9 reps of:
Toes to bar
Diamond push-up

3 Rope climbs

Clean and Jerk Max 1 rep

Got up to 115#

3x5 Bench Press- max 95 lbs

then

10 Floor Press - used 60 lbs
10 Toes to barbell - scaled to as far as possible

5 rounds

For Time:
-25 HSPU
-50 T2B
-800 Meter Run
-75 Shoulder to Overhead (75,55)
-150 Double Unders (450 Singles)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. There will be three rounds. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Round 1: 77
Round 2: 54
Round 3: 54

1 RM thruster (135)

50 thrusters (35 @ 95lbs, 15 reps @ 65lbs) with 5 burpees EMOM.

5 rounds max pull ups- 7,4,3,3,3 (deadhang)