WU:
50 KBS @ 16kg
band stuff

WU sets: 5 x 65, 5 x 95, 3 x 115
working sets: 3 x 135, 3 x 145, 3+ x 165 (12 reps)

New theoretical 1RM @ 211#. I think the creatine is working.

5 x 10 @ 95
Good but slightly tough

5x5

65-85-95-105-115

3 Rounds
50 Double Unders
20 Ring Push-ups
50 Double Unders
5 Wallclimbs

Scaled last set of Push-ups to hand release

Strength:

Sled Push - 20m sled pushes - 6x250lbs, 4x300lbs

Metcon:

3 Rnds: 400m run, 20 games pushups, 25 situps, 30 walking lunges

Time - 12:30

STRENGTH
Deadlift
warm-up
75x5, 90x5, 110x3

working set
140x5, 155x3, 175x1+ ((5) 1RM @205#)

DU practice : a few DUs in-between singles, not very consistent, bit tired

OH Press
warm-up
25x5, 30x5, 35x3

working set
25x5, 30x5, 35x3

Press 5x10 @40#
Chin-ups 5x10 (2 reg consecutively, 3 singles, 5 neg [avg]) Do as many real chinups as you can, then negatives)

For Time:
100 Single Unders
30 Push-ups
20 Knees to Elbows (Never got to elbows, went as high as I could go)
45 lb Shoulder to Overhead, 15 reps
40 ft Walking Lunge

4 Rounds for Time:
20 Body Rows
100 ft Sprint
45 lb Squat Clean
100 ft Sprint

Push Press
1-1-1

4x
10 Hang Clean (95/65)
10 Push Press (95/65)

Keep bar the same weight

Community / Team WOD

Team Brings All Four Rowing Machines to 1500
While Team Rows
Burpees AMRAP
Wall Ball Sprints AMRAP