DL Warm Up
5x6 185# Clean Shrug
5x5 BP @ 225
3x
10 KB Swing, 10 L Arm Swing, 10 R Arm Swing @ 35#
10 TGU each arm @ 35#
15 Huge Tire Flips in 9 minutes

AMRAP in full PPE on air until low air alarm goes off of:

-10 Tire strikes with flat head axe
-Tire pull with rope from bay door to back bumper of E10
-Up and down stairs once farmer's walk with 50 lbs in hand
-5 Pull Ups

Then:
Practice controlled breathing methods for time until SCBA goes dry:

Completed 4 rounds of the AMRAP.
Clocked 33:09 after bell went off using controlled skip breathing.

Strength- Dynamic Squat

1) Front Squat- 12×2@ 50% bar weight+ ~25% chain weight
65 Bar + 30 Chain

Met-Con
10-8-6-4-2
DB Thrusters (35/20) Rx
Pull-Ups (Blue)

Then immediately into

4-8-12-16-20
DB Snatch (35/20) Rx
Sit-Ups

CALENTAMIENTO
WOD: Strength Day
4-3-2-1-1-1-1 (Barra Azul)
Dead Lift (20kg,25kg,30kg,35kg,35kg,35kg,35kg)
Back Squat (10kg,15kg,20kg,25kg,30kg,35kg,35kg)
Snatch Balance (5kg,5kg,5kg,10kg,10kg,10kg,10kg)
Push Up (5kg,10kg,15kg,20kg,20kg,20kg,20kg)

Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

I did this as almost EMOM - I probably took more time than that between rounds but wanted to focus on more technique and less about conditioning.
This was supposed to be 80% of 1 RM, but I used a little more. I have only done 175 for C&J so my weight of 145 was a little over the 80%, but I"m certain I could do 185 at this point. and 80% of 185 would give me 148 to use.
I started to do 1 Clean (squat clean), 1 FS, and then 2 jerks.
After the first round I switched to 2 Cleans and 2 Jerks.
After about the 7th minute, I switched to doing split jerks. I was off on my timing and not so rock solid on my jerks. Also I was not as explosive on the dip and drive. When I switched to the split jerks, all the jerks were much better.

I did use the wrist wraps and some chaulk but that was it.
I woke up and got out of the house a little late, so I warmed up quicker than normal and kind of rushed the entire workout today. Still a good workout overall. I hadn't done cleans in a while and they felt good overall. I think my shoulders are little oveworked with the KB WOD a couple nights ago and this this morning.

Strength- Dynamic Bench

1) Floor Press- 9×3@ 50% bar + ~25% chain @ 55 bar + 30 chain
3 sets each of wide, regular, close grip

2a) Strict Pull-Ups- 3×8-10 (8 reps blue)
2b) Strict Press- 3×8-10 (8 reps @ 45)

Met-Con

10 KB Snatches (R) (53/35) @ 26
10 KB Snatches (L)
10 Box Jumps (24/20) @ 20in
-10 min AMRAP-

4 Rounds + 23 Reps

back still sore, very empty stomach

A.
BTK jerk every 90s
x3 for 3 min - 135,155,165
x2 for 3 min - 175,185,195
x1 for 3 min- 215,225,245
-all felt good. excited for the next couple of weeks

B.
5 rds:
3 rope ascents
12 ttb
15 wall balls
rest (heart rate return 130-140bpm
rd1: 1:42. avg hr 158
rest: 3:13
rd2: 1:44. avg hr 148
rest: 3:06
rd3: 1:48. avg 153
rest: 3:35
rd4: 1:46. avg 152
rest: 3:41
rd5: 2:05 avg 149
- max hr was somewhere 162-168 depending on rd.
- limiter was muscular endurance on ttb & grip
- hr was below 130 within a minute, but had to wait longer for muscle recovery before beginning next set. hr rate was down near 110 before starting each new rd.
- 1st 2 rds + last were ttb then wb. rds3/4 were wb then ttb.
- rds 2-4 lost kip for last 3-5 reps but next dropped from bar. last rd 5-3-1s.

C.  3 sets single arm kb farmer's carry (90#). Down and back each hand.
- new favorite.

Track & Field
3 Laps of the large Infield + Dynamic Stretching
6xHigh Jump Drills (high kneesx2, 1-step takeoffsx2, 3-step takeoffsx2)
Fosbury Flop up to 1.50m (fails at 1.60m)
Pole Vault Takeoffs (12-steps)
4x150m Runs at 70% (Walk back as rest)
1 Lap of the Infield + Static Stretching

Fight Gone Bad Style
3 Rounds
Pull-ups
Push-ups
Wall Balls
Sit-ups
Rowing
*1:00 AMRAP all exercises with 1:00 rest in between rounds