Back Squat
5x5
85, 95, 105, 115, 115

Skill

Dips 5 x 10

WOD

5 rounds for time: 5 STRICT pull ups (with red band), 5 power cleans 135/95, 5 burpees

20 min snatch work:

worked on squat snatches. got up to 155. failed on 165. not very stable deep in the squat.

then

21-15-9
deadlift 225#
GHD
walking lunges

20 pullups
30 push-ups
40 body squats
50 t.a. crunches

4 rounds

Push Press
3-3-3-3-3

Cash out:

Using 70% of your 3RM complete the following:
3 Push Press on the minute for 5 Minutes
In the remainder of the minute complete Max Double Unders Reps
Your score is the total amount of Double Unders completed.

result: 195#; cashout - 401 single-unders

Sprinting/Running
800m Run + Sprinting Drills + Dynamic Stretching (Warm-up)
Sprints - 3x150m (21 seconds, 20 seconds, 21 seconds)
Some Hurdle Run Practice
3 minute Run + Static Stretching (Cooldown)

Strength
5x1 Strict Weighted Muscle-Ups (10kg)

3 x 5rm back squat 5 RM

warm up Heavy set of 3 Bench press - 120lbs

WOD:
1000m Row
50 wall balls @ 20lbs
40 situps (finished with extra crunches)
30 HS Pushups (Push ups)
20 Burpees

21-15-19

75lb Thrusters
Burpees

4RFT
10 hang snatch (115/75)
20 box jump (24/20)
68#, 24". 14:13. Form was going sour on last set of snatches.

Sprint Intervals:

60m (rolling start, 2 min rest) - 4 x 60m - 8.43, 7.94, 7.47, 7.50
150m (rolling start, 5 min rest) - 3 x 150m - 20.83, 20.40, 20.40
100m (rolling start, 5 min rest) - 2 x 100m - 12.87, 13.09