Strength
5x3 Back squat
Then 1 attempt ME @ 80% of 3RM

35 (warmup), 85, 115, 135, 145, 155 (1).
ME: 115 for 10 reps

WOD
5 RFT
5 Front squat (135/95)
7 Burpee
9 Box jump (30/24)

85#, 24". 7:51. Should have gone RX

100 hand-release push
30 pull
However I get them
-18:06...pull harder than last time, but pretty pleased

235 lbs--not as bad as I thought...very bloated today

Total shit show. After round 3 thrusters became strick press and air squats due to wrists.

5 MIN AMRAP
3 strict pull ups/ weighted
5 hang cleans 75
7 burpees
2min rest

5 MIN AMRAP
3 strict pull ups/weighted
5 hang cleans 75
7 burpees

Rest 2 min
Tabada
Overhead lunges 25

3 rounds

5 wall walks
10 hang squat snatch 65lbs mod 45lbs
16 pistols mod green band
30 double unders

Rough rough!!

Time 20:33

Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6x20m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2)
3xFalling Starts
Sprints - 2x40m, 2x60m, 1x80m (5.25, 5.43, 8.09, 7.97, 10.75)
Gymnastics (Some Glide Kips)
1 Lap of the Infield + Foam Rolling + Static Stretching (Cooldown)

3x10 Shoulder Dislocate
3x10 Front DB Raise @ 30#'s
3x10 Lateral DB Raise @ 30#'s
10x10 Bench Press @ 135, Rest 90s between, Last Set at 155
3x20 Bench Press @ 95# Rest 3 minutes between

Deadlift -
135# - 10
185 -8
225 - 8
275 - 6
315 - 4
365 - 2
315 - 3
275 - 6
225 - 8
135 - 10

Stretch a bit

DU Ladder by 5's up to 25 and back down - 5, 10, 15, 20, 25, 20, 15, 10, 5 - no misses! good for not having practiced these in months, and not using my own rope

PM
Track & Field
8 Laps of the Infield + Dynamic Stretching (Cooldown)
17x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx5)
Pole Vault Sprinting Drills (high knees, straight-leg bounds, B-skip, jumping skips)
Some Pole Vault Plant Drills
Pole Vault Takeoffs (12-step)
High Jump up to 1.40m (8-step)
Some running and walking + Static Stretching (Cooldown)

A1) Good morning @ 3111, 4-6 reps, rest 30 sec x33 lbs
A2) DB waiters carry, 100 yards (switch arms every 25 yards), rest 30 sec 15lbs
A3) Russian step ups, 8/leg, rest 30 sec 2.5 lbs weight x2
A4) Farmer’s carry, 100 yards, rest 90 sec, 50lbs

x 4 sets total

Strength:
Snatch, 2-2-2-2 (last two sets @ 80%)
Cleans: 95-115-135-135

Overhead Squats, 2-2-2-2 (last two sets @ 80%)
Walking Lunges: 135-135-155-155

Snatch Pulls, 2-2-2-2 (Heavy)
Clean Pulls: 155-175-205-205

Metcon:
Row 1k for time: 3:35.9