Pre WOD:
1 Rep Max Thruster (95lbs)

WOD:
For Time

21-15-9
Thrusters (Rx 95/65)
40 yards of Prisoner Walking Lunges after each set.

run 1 mile
100 pull ups
200 pushups
300 squats
run 1 mile

Strength work:

Deadlift 5x5 (185, 225, 245, 265, 295(2 reps))

Weighted dips 3 sets of max reps w/a weighted vest (35lb vest: 9 reps, 8 reps, 50lb vest: 6 reps)

WOD:

10 HSPU
15 Deadlift (rx 250 actual 185)
25 box jumps
50 pull-ups (did some jumping)
100 wall balls (rx 20 lbs)
200 Double Unders
400m run holding a 45lb plate/ actual 25lbs

Box Squats

10 @ 45lbs
3 sets of 5 @ 75lbs

Five rounds for time of:
225 pound Deadlift, 15 reps - 105lbs
20 Box jumps, 20 inch box
25 Pull-ups

I only made it through 2 rounds before straining my lat and trap and tapped out.

1 rep Power Clean and Jerk (115#)
Round of Cindy
2 reps Power clean and jerk
Round of Cindy....

And so on till 10 power clean and jerk and one final round of Cindy.
All together its 10 rounds of Cindy and 55 clean and jerks.

I'll man up and do 135# next time I do this workout

It was a "simple" WOD:
Warm Up
Run the River Trail (1.9-2.0 miles).

Completed the Burgener Warm Up in three different rounds. Adding weight every round. Finished the Burgener Warm Up at 95 lbs.

Worked on Muscle Up progression.

Day 12 of 100 Burpee Day Challenge

Day 2 of 100 Overhead Squat Day Challenge (45lb Bar)

For Time
Start with a 300m Run then:
21-15-9
30kg Thrusters
Burpees
20kg Plate situps
Back Extension
600m Run

There is no description for this WOD as it is stat.

Result: 00:33:57