21-15-9 (Using one bar and stripping and adding the weight yourself)

Deadlift 225

Shoulder to overhead 135 (shoulder press)

Felt good. I need my lungs back I could not catch my breath.

Tabata Row 6

Rest 1 minute
Tabata Squat 10
Rest 1 minute
Tabata Pull-up 3
Rest 1 minute
Tabata Push-up 5
Rest 1 minute
Tabata Sit-up 7

Pull-ups (regular and assisted)
Wall squats
Dips
Sit-ups
Wall squats

Find 1rm h.h. clean

50-40-30-20-10 reps of:

Double-unders
sit-ups

Then:
3 rep max of bench press 3 - 3 - 3

I did 165 (with a tiny bit of help)

10 rounds : 10 push-ups 10 sit ups 10 squats

time: 7:37

5RFT
10 Jerk Press 55lb
10 box jumps 24"

Lift
5x3 95lb snatch balance

AMRAP in 10 minutes
30 Bar facing burpees
30 power snatch 75lbs

Rack Pull - Work to Heavy - 455#
Deadlift - work to Heavy - shot for 3RM, Only got 2 @ 375#
Went down to 285, and accumulated 10 reps - 2 regrips and immediate repulls

5x5 Strict Press @ 150#

8 rounds: 13:30
6 Rope Slams
Hi/Low down/back with a sled @ 90#
6 pull ups

1 hour