Deadlift & Back Squats
21-15-9

For Time

Scaled at 135lb DL, 95lb BS

Skill:
Weighted Pushup (use plates on back for weight)
5-5-5

5 rounds of 40 seconds work/20 seconds rest circuit style:
Battling Ropes/Sledge
Hand to Hand swings
Box Jump
Wall Ball
Plank Hold
*1 minute rest in between rounds

5 rds for time:
40 air squats
30 double unders
20 deadlifts (135#/95#)

Skill:
Weighted Pushup (use plates on back for weight)
5-5-5

5 rounds of 40 seconds work/20 seconds rest circuit style:
Battling Ropes/Sledge
Hand to Hand swings
Box Jump
Wall Ball
Plank Hold
*1 minute rest in between rounds

5 RFT:
5 Deadlifts (275#)
10 Burpees

This was the first time I attempted multiple reps with 275#, as it was my previous 1RM (about two months ago). Got through four sets, but my back was obviously overcompensating, so I stopped there before I made things worse.

5 x 255
3 x 285
5 x 315

Got 310 x 2 last cycle, so still improving.

1 mile run
100 Pull ups
200 Push ups
300 Squats
1 mile run

30 Rounds for Distance

30 seconds row
30 seconds rest

3621 meters

Strength
15:00 on the clock to develop a 1RM front squat.

maxed at 190.5#

Metcon
AMRAP 12:00
12x wall ball 20#
12x pull ups
12x Alternating jumping lunges (full hip extension on the jump)

3 rounds plus 18 reps

21- 15 - 9
Hand release pushups.
Sit ups.
Suomo deadlifts