Winger

WOD:
Max sets of 5 unbroken Bar Muscle-Ups (do not chicken wing it)
Weighted Bar MU attempt 9kg(F)-7kg(F)-5kg -3 reps
10-6-6 Wtd. Chin-Ups @9kg
5x Grip Complex attempts (2 for 5)

For Time 21-15-9
Handstand Push-Up (strict)
Toes to Bar
4:27

LPO 136

WOD
Snatch (full) 4-3-2-4-3-2-3-2 @75kg-80kg-85kg  (1ST TIME NO REPS MISSED)
2 Cleans (full) 2 Jerks (split) 2 reps @95kg-100kg-105kg-95kg-100kg-105kg-95kg
Front Squat 4x4 @110kg
Clean Pull 4x4 @130kg

Hump The Ground Day

WOD:
3 Rds Not for Time:
50 Double Unders
15 Hollow Rocks
15 Superman Rocks
10 Strict Pull-Ups (ledge)
10 Strict HSPU

For Time:
9-6-3
Burpee Box Jumps @30'
Double KB Clean @2-20kg

Had a technical error w/ the timer, didn't start. It was intense though.

3 Rounds For Time:
15 Deadlifts @102kg
15 Burpee Over the Bar

7:08 (kicked my ass)

½ LPO

WOD:

2 Cycles:
4 Power Snatch-2 Snatch Push Press-4 OHS @60kg
3 Power Snatch-2 Snatch Push Press-3 OHS @65kg
2 Power Snatch-1 Snatch Push Press-2 OHS @70kg
60-65-70-60-65-70

3 Cycles:

1 Power Clean-3 Push Press @100kg

1 Power Clean-2 Push Press @105kg

100kg-105kg-100kg(F2)-105kg(F1)-100kg(F2)-105kg(F1) 

Renegade 100

WOD:
Not for Time- 100 Renegade Rows (I did 10x10 alternating arms)

10 min. Practice Handstand

Mainsite WOD (CF Leblon)

WOD:
1. On the Min. 5 Thrusters
Start at 75lbs, every 5 min. add 20lbs, go until you cannot complete 5 reps.
77 Reps (2 reps @175lbs)

2. 15 min. to find 5 RM Muscle-Snatch
135lbs

3. 10 min. AMRAP
1-10 climbing ladder
Power Snatch @145 lbs
Bar Muscle-Up
44 reps

LPO 135

WOD
Snatch (full) 4-3-2-4-3-2-3-2 @75kg-80kg-85kg (missed 5 reps)
2 Cleans (full) 2 Jerks (split) 2 reps @100kg-105kg-110kg(did 1-1, choice, not failure)-100kg-105kg-110-100kg
Front Squat 4x4 @110kg
Clean Pull 4x4 @130kg