Run, Burpee, Row

Warmup:
Row 500M
CFWUx1


WOD:

Three rounds for time of:
Run 400M
20 Burpees
15 Two-hand dumbbell bent over row, 50# each

17:55

Buyout:
Weighted pullups 25x5, 50x4, 75x2

Incline bench 135x8, 185x4, 205x2


BW:199

Deconstructed dumbbell clean and jerk

Warmup:
CFWU

WOD:
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

45, 50, 55, 60, 60(f)

That was remarkably hard. The push presses were the worst part. I had a hard time finding a spot for the dumbbells during the squat, too.

Buyout:

Incline bench:
135x7
155x7
175x4

Bent-over row
95x5
135x5
135x5
135x5

Max double-unders in 3 minutes: 103

BW: 196