5x3 back squats - 275# for all sets

Then:

3 rounds for time:
50 air squats
7 muscle ups (*or 14 C2B pullups and 14 ring dips) - I did C2B
10 hang cleans (135/95)

Strength: 5X3 Power Clean

MetCon:
3RFT:
-400 Meter Run
-12 Deadlift (225/135)
-21 Box Jump (24")

Power Cleans: 125, 135, 145, 155, 165(2)
MetCon: 13:54 (subbed 30 air squats for DLs, after feeling it in my back)

Rowing intervals:
1 min on, 1 min off x 15 (30 min)
Try 5 k pace, not all out!

Core for 4 rounds:
30-60s. Plank hold with foamroll
12-30 kpl floor windshield wipers with barbell hold

For Time: Start with 4 Burpees and then complete 4 Burpees on the minute
-20 Thruster (95/65)
-20 Sumo Dead Lift High Pull
-20 Push Jerk
-20 Overhead Squat
-20 Front Squat

5x3 back squats

Then:

3 rounds for time:
50 air squats
7 muscle ups (*or 14 C2B pullups and 14 ring dips)
10 hang cleans (135/95)

2 min:
-run 200m
-with remaining time, AMRAP deadlift (135/95)
Rest 1 minute
2 min:
-run 200m
-with remaining time, AMRAP front squat (135/95)
Rest 1 minute
2 min:
-run 200m
-with remaining time, AMRAP shoulder-to-overhead (135/95)

===================================
Deadlift: 23
Front Squat: 8
Push Jerk: 4

Snatch + OHS Work @ 95lbs - correcting form with Brad

Bench Press 1RM - worked up to 265#, dropped to 185 for 12 reps

Worked on the paneling on the side of my hours for 6 hours.

2 min:
-run 200m
-with remaining time, AMRAP deadlift (135/95)
Rest 1 minute
2 min:
-run 200m
-with remaining time, AMRAP front squat (135/95)
Rest 1 minute
2 min:
-run 200m
-with remaining time, AMRAP shoulder-to-overhead (135/95)

===================================
Deadlift: 38?
Front Squat: 17?
Push Jerk: 10?

Warm-up:
1000m Row

Farmers walk Relay race for 7:00
160# (600ft)

15:00 AMRAP:
2 Muscle Ups
4 Deadlifts - 245#
8 Burpees