Doing linear progression of back squats. Today I actually even incorporated proper breathing technique, and it really seemed to help.

3 x 5 - 100 lbs

It actually got easier on the last set. Amazing.

Song of the Day:
Upon This Tidal Wave of Young Blood by Clap Your Hands Say Yeah (see video link)

Yep, 10 000 meters. For time.

“Flintstones”

AMRAP 20:

50 Wallballs

40 db snatches 25/22,5

30 Toes to bar

20 Cal row/bike

heavy front squat
2-2-2-2-2-2-2

135-#155-#225-#225-#235-#245-#255

then

7 rounds
10 OHS 95#
10 V ups

WOD:

Buy-in: 30 Glute-Ham Back Extensions

then,

Double-Unders
Bicycles
100-80-60-40 and 20 rep rounds, for time. Post time to comments.

WOD: Three rounds of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Run 800m between rounds. Post time to comments.

"RJ"

Five rounds of:

Run 800 meters

5 Rope Climbs, (18 ft)

50 Push-ups

For time.

Each team member must run every time, but you can break up the rope climbs and pushups between the team however you see fit.

WOD:

For time:
10 Handstand push-ups
20 Wall ball shots, (20/14)
30 Toes-to-bar
40 Power cleans, (135/95)
50 Burpees
60 Sumo deadlift high-pull, (75/45)

110 degrees at 6 pm workout time. Brutal.

Strength:
Deadlift 3-3-3-3-3
315-365-385-405-425

Met-con:
21-15-9
Deadlifts (225#)
Pistols
Box Jumps (24")
Pistols

Fornt Squat 3.3.3
Did 185 lbs. Missed last rep on 215 lbs.

Then:

3 Rounds:

2 min Max Double Unders

2 min Rest

With a KICKER at the end!

348 DU's
I got a new rope. It's far lighter than my old one, and I think it's longer. I was struggling on these to get my timing. My last round was horrible.

120 Burpee box jumps.

Yes, that is 120 burpee box jumps...ugh.