STRENGTH
Deadlift
warm-up
75x5, 90x5, 110x3

working set
140x5, 155x3, 175x1+ ((5) 1RM @205#)

DU practice : a few DUs in-between singles, not very consistent, bit tired

OH Press
warm-up
25x5, 30x5, 35x3

working set
25x5, 30x5, 35x3

Press 5x10 @40#
Chin-ups 5x10 (2 reg consecutively, 3 singles, 5 neg [avg]) Do as many real chinups as you can, then negatives)

For Time:
100 Single Unders
30 Push-ups
20 Knees to Elbows (Never got to elbows, went as high as I could go)
45 lb Shoulder to Overhead, 15 reps
40 ft Walking Lunge

4 Rounds for Time:
20 Body Rows
100 ft Sprint
45 lb Squat Clean
100 ft Sprint

Push Press
1-1-1

4x
10 Hang Clean (95/65)
10 Push Press (95/65)

Keep bar the same weight

Community / Team WOD

Team Brings All Four Rowing Machines to 1500
While Team Rows
Burpees AMRAP
Wall Ball Sprints AMRAP

5 Min Calorie Row
4 Min Situp
3 Min Wall Ball (20/14)
2 Min Burpee
1 Min Push Press (100/65)

Overhead Squat
2-2-2

3x
400M Run
10 SDLHP (135/95)
15 Box Jumps

Strict Press
3-3-3

Thruster (135/95) 10-8-6-4-2
Double Under 50-40-30-20-10

Deadlift
5-5-5

20 Min AMRAP
Run 400M
Max Pullups

Score is total number of pullups. When you come off the bar, you run again.