3x10 Shoulder Dislocate
3x10 Front DB Raise @ 30#'s
3x10 Lateral DB Raise @ 30#'s
10x10 Bench Press @ 135, Rest 90s between, Last Set at 155
3x20 Bench Press @ 95# Rest 3 minutes between

Deadlift -
135# - 10
185 -8
225 - 8
275 - 6
315 - 4
365 - 2
315 - 3
275 - 6
225 - 8
135 - 10

Stretch a bit

DU Ladder by 5's up to 25 and back down - 5, 10, 15, 20, 25, 20, 15, 10, 5 - no misses! good for not having practiced these in months, and not using my own rope

Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6x20m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2)
3xFalling Starts
Sprints - 2x40m, 2x60m, 1x80m (5.25, 5.43, 8.09, 7.97, 10.75)
Gymnastics (Some Glide Kips)
1 Lap of the Infield + Foam Rolling + Static Stretching (Cooldown)

3 rounds

5 wall walks
10 hang squat snatch 65lbs mod 45lbs
16 pistols mod green band
30 double unders

Rough rough!!

Time 20:33

5 MIN AMRAP
3 strict pull ups/ weighted
5 hang cleans 75
7 burpees
2min rest

5 MIN AMRAP
3 strict pull ups/weighted
5 hang cleans 75
7 burpees

Rest 2 min
Tabada
Overhead lunges 25

Total shit show. After round 3 thrusters became strick press and air squats due to wrists.

100 hand-release push
30 pull
However I get them
-18:06...pull harder than last time, but pretty pleased

235 lbs--not as bad as I thought...very bloated today

Strength
5x3 Back squat
Then 1 attempt ME @ 80% of 3RM

35 (warmup), 85, 115, 135, 145, 155 (1).
ME: 115 for 10 reps

WOD
5 RFT
5 Front squat (135/95)
7 Burpee
9 Box jump (30/24)

85#, 24". 7:51. Should have gone RX

a) BPx5: up to 95x5
b) PPx3: up to 125x3
c) 3RFT: 10 CTB, 10 FSx115#, 10 burpees
= 7:45
d) 5 min AMRAP: 30 DU + 15 snatch x55#
= 2 + 25 DU
e) airdyne: 20s on/40s off (for cal)
= 6, 9, 10, 10, 10

A. Press Cluster 3,3,3; rest 15 between cluster, rest 3 min
B. 12' EMOM TnG Power Clean x 3 (increase weight)
C. 30 T2B FT
+
10' AMRAP
10 Power Cleans, 135lb
10 HSPU
10 Pullups

A. 95-115-135
B. 245
C. 0:44
+ 4+1

"Death by Thruster"

Ascending EMOM of 115lb thruster (1 on 1st min, 2 on 2nd min, 3......)

12 + 6

1 Mile @ 7:44