KB Warm up

WOD
4min AMRAP
Burpee pull-up
Rest 90 sec
4min AMRAP
Hang squat clean (95/65)
Rest 90 sec
4min AMRAP
Man maker (35/25)

Cash out
Tabata russian twists (20/14)

RX weights. Low pull-up bar. 27, 37, 17

"Donny"
21-15-9-9-15-21
Deadlift 225#
Burpee

Scaled to 185, b/c I didn't feel like doing 90 DL @ 225#

12:30

Then 3 attemps at max rep strict pull up.
13 total.

7 rounds:

7 deadlift (215 lbs)
7 incline push-up
7 pull-up

On the last round of deadlifts, my back tweeked on the third rep, so I didn't do any more of them.

5x3 at 80-80%
Worked up to 135

250m Row
10 DB Thrusters 45/25
5 Muscle Ups
2:00 Rest
250m Row
10 DB Thrusters 45/25
5 Chest to bar, pull up (got 1 muscle up this round)
1:30 Rest
250 Row
10 DB Thrusters 45/25
5 Chest to bar
1:00 Rest
250m Row
10 DB Thrusters 45/25
5 Chest to bar
:30 Rest
250m Row
10 DB Thrusters
5 Chest to bar

20 Min Amrap

500 m Row
135 pound Deadlift, 15 reps
400 m Run
135 pound Hang power clean, 12 reps
500 M Row
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

notes 500 m row completed in second round

20 Min Amrap

500 m Row
135 pound Deadlift, 15 reps
400 m Run
135 pound Hang power clean, 12 reps
500 M Row
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

notes 500 m row completed in second round

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Notes: Took it easy.. Didn't break up the station reps.

75 snatches 75 lbs

Added sets of 2 at end with 95, 115, 125

1 Power Clean
2 rounds:
6 pullups
8 pistols
10 pushups

2 Power Clean
2 rounds:
6 pullups
8 pistols
10 pushups

etc etc……….
AMRAP 12min

Used a 83# bar. Used a blue band for the pullups. Big deal because I normaly use the green one. Use box to stabilize myself for pistols. Made it to 4 power cleans, 6 pullups, 8 pistols, 1 pushup.