Warmup:
500m run, lunges, inchworms, spidermans, straight-legged marches, squat-holds, OHS with resistance bands, resistance band stuff.

Strength & skill:
5x5 OHS @ 65% with pauses on reps 1, 3, 5

I don't really have a 1RM, or a 3RM, so I just practiced my OHS with a 15# trainer bar. Tried with 10# plates on either side and just fell over. Couldn't do it. Using the 15# bar was OK with the new weightlifting shoes. I could pause & hold at the bottom. Coach told me I have to do squat therapy of wall squats & pole squats every day to increase my mobility.

WOD:
12 min AMRAP
800m run
20 box jumps @ 18"
10 burpees
5 hang power cleans (Rx 105#, did 85#)
Finished 1 round + 2nd run

First run at 8 min/mi. The box jumps were OK. Tried bounding a bit, and that went faster. Burpees were tiring. The HPCs were easy. In retrospect, I knew I was never going to finish 2 rounds, so I should've Rx'd the weight, since I can do that no problem.