All Rx to use 70 lbs, but I used 50 lbs for all but I used 45 lbs for OHS (I used dumbells)
21 TGU Rt Arm (50 lbs) 6,5,5,3,2
50 KB Swings (50 lbs) 20,16,14
21 OHS Left Arm (45 lbs) 3 sets of 7
50 KB Swings (50 lbs) 22,15,13
21 OHS Rt Arm (45lbs) 3 sets of 7
50 KB Swings (50 lbs) 20,17,13
21 TGU Left Arm (50 lbs) - I did this as 7 sets of 3 reps. I was kind of imploding at this point. Legs were getting tired and shoulder was tired as well.

150 KB Swings
42 TGU (for both hands combined)
42 OHS (for both hands combined)

Swings felt really good overall and this was a great WOD. This works it all and my shoulders and legs were nice and smoked as was my body from a long hard WOD.

CALENTAMIENTO
WOD: Strength Day
4-3-2-1-1-1-1 (Barra azul)
Squat Clean (10kg,15kg,20kg,20kg,20kg,20kg,20kg)
Split jerk (10kg, 15kg, 20kg, 25kg, 25kg, 25kg)
6-4-2-1-2-4-6
Pull Up (goma fina, goma fina, sin goma, sin goma, sin goma, goma fina, goma fina)
10’ Row (2000m)

Strength- Max Effort Squat

1) Front Squat- 3.3.3
Warm up: 65, 75, 95
Work sets: 115, 125, 130

2a) Front Rack Step-Ups- 3×12 @ 45
2b) RDLs- 3×15 @ 55

3a) BB Roll-Outs- 3×10
3b) BB Side Bends- 3×20

Back still sore

A. emom 14 min: Russian KBS x10-15(even) 70#, 3-5 Muscle-ups (odd)
-2 sets of 15, then 12s. 3 mu each. happy about this.

B. 5x 3 Hang Power Snatch
-135,135,145,155,165. happy about the weights. reps at 165 weren't good for foot or shoulder positioning.

C. amrap 12 (80%-150-170b/m): 300m row, 20 walking lunge, 7 glute ham raises (5kg plate)
-4 rds + another 20 lunges (but no row). no heart rate monitor, but fairly certain pace was correct

A1. Front Squat 3x5 - 175,185,185 (tough last two sets)
A2. Press 5rm, 2 x me 80% 5rm.- worked up to 145 5rm (happy with this), then 2 sets at 125# - 9/8 reps with hold on last rep

B. 3 sets Thruster (95#); burpee box jump over the side (20"):
15; rest till recovered
12; rest till recovered
9
- no watch but pace was steady cause couldn't sprint. both exercises destroyed me but especially box jump overs laterally. rest was 5 min after 1st set and 4 min between 2nd and 3rd

C1. 3x8 lying tricep extension; 70,80,80 - last couple reps were tough but happy to get 80#
rest 60s
C2: 3x15s ghd sit-up - only did 2 sets because back felt a little off on last set
rest 60s
C3. waiter's carry: 3xdown and back. 60# dumbbell. good weight and distance.

I did a long recovery warm up this morning as I was pretty tight from the DL WOD I did yesterday. I probably should have done a little more post WOD stretching due to the weight and speed.
I varied up the wieghts and styles of the laking lunges, floor weight push, adn types of pullups
Set 1: Walking Lunge with 25 lbs OHD
Floor Weight push - with 45 lb plate
Chin Up dead hang chest to bar pullups x 10
Set 2: Walking Lunge with 35 lbs OHD
Floor Weight push - with 70 lbs (45+25 plates)
Butterfly chest to bar pullups x 10
Set 3: Walking Lunge with 45 lbs OHD
Floor Weight push - with 90 lbs (45+45 plates)
L-pullups x 10
Set 4: Walking Lunge with 45 lbs OHD
Floor Weight push - with 90 lbs (45+45 plates)
Butterfly chest to bar pullups x 10
Set 5: Walking Lunge holding 35 lb dumbells in each hand at sides
Floor Weight push - with 90 lbs (45+45 plates)
burpee pullups x 10
Set 6: king Lunge holding 35 lb dumbells in each hand at sides
Floor Weight push - with 90 lbs (45+45 plates)
L-pullups x 10

stretched for about 8 minutes Post WOD - trying to keep loose and not tighten up.

8 Minute AMRAP of:
(all box jumps are 24"
you are allowed to do step ups and down instead of box jumps but both feet must touch top and bottom and hips must be fully open at top of box)
you alone must load and change all plates for required weights

10 DL 135
15 box jump
15 DL 185
15 BJ
20 DL 225
15 BJ
25 DL 275 (I completed 17 DL with 275)
15 BJ
30 DL 315
15 BJ
35 DL 365
15 BJ
I should have gone out a little faster and done a few more box jumps in the early rounds. The early rounds I was conserving a litle too much. I should have probably also done 12,8 for the 225 instead of the 8,8,4. I was breaking up the 275 set into sets of 5. That was a good decision as more reps would have meant a bigger break between sets I think.
Grip was o.k. overall. I did wear a belt and kind of started to use it really in the 225 round.
GOOD WOD, I just don't like the changing out of the plates. I messed up on the 275 and did a rep 2ith 225 and had to stop, reload and continue. Brain Fart.

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

@ 133 reps (3 reps of 315)

14min AMRAP

5 Power cleans 155/105 (MOD: 70#)
7 Front squats 155/105 (MOD: 70#)
9 Hand release push ups

Afterbash: Group cool down

9 + 4

A. 14.3
AMRAP 8 of:
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
-136 reps (6 DL at 315). DL- UB/UB/12-8/5-3-3-2-1s/1s. DL went away surprisingly quick.

B. Press 2x10
-95#

C. fronts squat 1x10
-135