Power clean and Jerk: 3-3-3-3 @ 115 (80%)

Push Press 1 rep max: 140 (PR!)

Then 3 rounds of:
20 unbroken pullups;
rest 2 minutes

20-12-10

Then 3 rounds of:
20 unbroken burpees;
rest 2 minutes

10, then switched to pushups 13-13 (stupid IT band)

5 rounds for max reps of:
30 seconds on - power cleans (105lb)
60 seconds off
30 seconds on - double unders
60 seconds off

37 power cleans
222 double unders

Then 3 rounds of:
1 minute max rep box jump (24") <--I subbed in situps, boo IT band
rest 1 minute
37-33-33

Then 3 rounds of:
1 minute max rep muscle ups
rest 1 minute
0-0-0 (big ol fail, yay for trying)

Then 3 rounds of:
200m run or 250m row <--I subbed in kb swings, no idea how many reps
rest 2 minutes

Warmup:
Jumprope, PVC stretching, PVC snatch

Barbell snatch warmup (35 lbs)

Snatch 3-3-3-3 @ 85

Overhead squat 1-1-1-F @ 105-115-120-125

Then 3 rounds of:
30 seconds max reps thruster (65 lbs)
30 seconds rest
30 seconds max reps double unders
30 seconds rest

Total reps: 145

Tryout WOD #2

3 rounds for time of:
20 box jumps (20")
20 CTB pullups
20 wall balls (14 lbs)

17:55. Holy crap this was a horrible performance. IT band hurting pretty bad afterwards.

Tryout WOD #3

Against a 6 minute running clock:
800m row
Max reps overhead squats (75 lbs)

I got 21 overhead squats.

Tryout WOD #1

3 rounds of:
10 deadlift (185 lbs)
50 double unders
7:43

This was a freaking heavy deadlift. Yikes.

Tryout WOD #4

3 rounds of:
2 handstand pushups (to 1 abmat)
6 ground to overhead (95 lbs) <- I did clean and jerk
10 burpees
6:34

5 rounds of:
200m run
3 jumping muscle ups
10 box jumps (24")
12:45

Then ~10 minutes working on muscle ups AND I CAN NOW DO MUSCLE UPS!!!!

Then 50 pullups for time
3:57

5 sets of:
1 power snatch + 3 overhead squats (75 lbs)
15 unbroken kb swings (12 kg, prescribed was 16 kg)
rest 90 seconds

Snatch - Find 1 rep max - 100

Max rounds in 5 minutes of:
20 double unders
20 situps
5 rounds (4 situps away from 6)

4 sets of:
1 clean + 2 jerks @ 85 lbs
rest 2 minutes

Back Squats 5-3-5 @ 115-135-155 (Took it easy for IT band rehab)

Tabata Mash-Up:
16 rounds of 20 seconds on / 10 seconds off, max reps, alternating exercises each round:
handstand pushups
knees to elbows
61 total reps, about an inch above parallel on handstand pushups (on parallelettes)

Warmup:
4 rounds of:
5 pushups
5 squats
5 pullups
5 situps
5 hip machine thing

Workout:
3 rounds - not for time - of:
1 power clean + 5 front squat (85 lbs)
15 unbroken pull-up (I got 15 unbroken the first 2 rounds, 14 unbroken the last round)

Then 3 rounds for time of:
50 double-under
25 push press (45 lbs) (prescribed was 14 lb wall ball)
9:55

Back Squat 3-3-7 @ 90-105-120 (went light and stopped at 7 because of IT band)

Then 3 rounds for time (12 minute cap) of:
3 power snatch (I did 65 lbs, it was supposed to be heavy)
10 handstand pushups
30 situps

9:20
Handstand pushups were all on parallelettes. The first 3 were to parallel, the rest were to about parallel + 3 inches.

Warmup:
1 min jumprope
2 min PVC stretch
1 min jumprope
2 min PVC stretch

~30 minutes parallelette handstand pushup and muscle up work

5 rounds of:
1 min max pushups
1 min max situps
1 min rest

Pushups: 20-20-16-18-18
Situps: 30-32-30-32-32

1 hr muscle up work

Workout:
Max rounds in 20 minutes of:
5 parallelette handstand pushups
10 squats (24" box jumps prescribed, my IT band is injured, boo)
15 kb swing, 15 lbs (16 kg prescribed, boo IT band)

I got 8 rounds.

Then Tabata situps (8 rounds, 20 seconds work, 10 seconds rest)
I got 101 total reps (new PR!)