Press + Thruster/Pullup

Shoulder press
Heavy 3 - 125 (PR I'm sure)
2x3 at 90% of that - 112.5
12 strict pullups after each working set

5 Rounds
:30 Max Thrusters 95/65
:30 Max Pull Ups
1:00 Rest

147 reps

Snatch

Two pause snatch pull (knee and superman) + hang snatch + snatch
Hit 160
Hit hang snatch at 165, which I'm pretty sure was a PR

Barbell row + Row/Double under/KB swing/Shoulder to overhead/Toe to bar/Ring dip

Barbell row - 3x8
150lbs

For time:
60 Calorie Row
50 Double Unders
40 Kettlebell Swings 53/35
30 Shoulder to Overhead 95/65
20 Toes to Bar
10 Ring Dip

9:18

Clean and jerk + Clean and jerk/Burpee box jump

Clean and jerk - max out
215
Got under 220 three times but couldn't stand it up

EMOM for 16 Minutes
Odd Min: Clean Pull + Pause at the Knee + Hang Clean (Squat) + Jerk
Even Min: 5 Burpee Box Jumps 24/20
Begin with 70% of 1RM C&J and add weight each round as you can.

Started with 155, made 5lbs jumps to 190

Back squat + Power snatch/Bar muscle up/Wall ball

Back squat, 3x5
245lbs

AMRAP in 9 Minutes
5 Power Snatches 95/65
1 Bar Muscle Up
14 Wall Ball Shots 20/16

103 reps

Thruster + Bunch of stuff

Thruster - 1RM
170lbs

Thruster 3x2 @ 85% – 90%
145
2x2 at 150

WOD 1: METCON (TIME)
7 Minutes to Complete
5 Rounds
5 Bench Press Bodyweight/75% BW
7 Chest to Bar Pull Ups
Choose a weight/modification that will allow you to finish under the time and rest. Be smart, this will be tough. After 7 minutes, move to WOD 2.

WOD 2: METCON (AMRAP – REPS)
AMRAP in 5 Minutes
20 Double Unders
20 Box Step Ups 20/20
20 Calorie Row
Rest 2 minutes, move to WOD 3.

WOD 3: METCON (TIME)
7 Minutes to Complete
3 Rounds
20 Russian Kettlebell Swings 1.5/1 pood
20 Sit Ups
10 Ring Dips

5:21
118 reps
4:04

Snatch + Snatch/Double under

Snatch to 2RM
155
Missed 2nd at 160 behind

EMOM for 12 Minutes
Odd Minutes = Snatch Complex
Snatch Pull
Hang Snatch
Snatch from Floor
Overhead Squat
Even Minutes = 15 Unbroken Double Unders
Begin the complex at 70% of 2 RM and add weight each round if you can.

Worked up to 125. A lot more misses around 120 or so than was reasonable.

Snatch + Clean

Snatch singles up to 162

Clean doubles up to 195, I think

Shoulder press Pull up/Shoulder to overhead/Double under

Shoulder press - 5RM
115

2x5 shoulder press at 90% of 5RM
103.5

3 Rounds for Reps
AMRAP in 3 Minutes
5 Chest to Bar Pull Ups
10 Shoulder to Overhead 115/75
20 Double Unders
Rest 1 Minute

248 reps

Barbell row + Run/Power clean/Box jump

3x8 barbell row
145lbs

3 rounds for time
Run 400m
10 Power Cleans 135/95
10 Hand Release Push Ups
10 Box Jumps 24/20

10:56

Back squat + Front squat/Burpee

Back squat - 3x6
240lbs

AMRAP in 7 Minutes
5 Front Squats 95/65
7 Bar Facing Burpees

107 reps

Clean and jerk + Bench press

Clean + 2 jerks + hang clean
Hit 170
Felt totally fried when trying to hang clean 180

Bench press
5x5 at 135

DB Press + Run/KB swing/Handstand push up

Seated DB press
3RM - 50lbs
Did a single at 55lbs
2x5 at 90% of 3RM - 45lbs

For time:
Run 400m
21 Kettlebell Swings 53/35
7 Handstand Push Ups
15 Kettlebell Swings
5 Handstand Push Ups
9 Kettlebell Swings
3 Handstand Push Ups
Run 400m

6:42

Deadlift + Deadlift/Box jump/Ring dip

Deadlift (6 @ 75%) - 305lbs
Deadlift (4 @ 80%) - 325
Deadlift (3 @ 85%) - 345
Deadlift (2 @ 90%) - 365

This was heavy. Not pleased with it at all.

5 Rounds
10 Deadlifts 185/115
10 Box Jumps 24/20
10 Ring Dips

6:42

Bench press + Wall ball/Pull up/Double under

Bench Press (Work to a 3 Rep Max) - 165lbs
Bench Press (Set of 3 @ 95% of 3RM) - 157
Bench Press (2 Sets of 3 @ 90% of 3RM) - 150
Bench Press (Max Reps @ 60% of 3RM) - 25 reps at 100lbs

3 Rounds for Reps
AMRAP in 3 Minutes
10 Wall Ball Shots 20/16
10 Pull Ups
20 Double Unders
Rest 1 Minute

287 reps

Snatch + Clean and jerk

Snatch to max
180 (PR)
Missed 185 behind. I think it was a bit low, but it was a good enough pull that I went under.

Clean and jerk to max
225 (PR)
I don't think I put 230 on the bar

DB press + Row/Shoulder to overhead/Pull up/Double under

Seated DB shoulder press
3RM - 50lbs
2x5 at 90% of 3RM - 45lbs

For time:
Row 750m
Then 4 Rounds
10 Shoulder to Overhead, 135lbs
10 Pull Ups
30 Double Unders

8:21

Power clean + Knees to elbows/Push up/Box jump

Power clean
1RM - 186lbs
3x2 at 85% - 154

For time:
21 - 15 - 9
Knees to Elbows
Hand Release Push Ups
Box Jumps 24/20
4:35

Back squat + Lunge/DB snatch/Double under

Back Squat (6 @ 75%) - 225lbs
Back Squat (4 @ 80%) - 240
Back Squat (4 @ 85%) - 255

3 Rounds for Reps
AMRAP in 3 Minutes
10 Front Rack Lunges (5 each leg), 135lbs
10 DB Snatches (5 each arm), 50lbs
20 Double unders
Rest 1 Minute

194 reps