Back Squats

5-5-3-3-1-1-1
135x10, 155x5, 165x5, 185x3, 205x3, 215x1, 235x1, 250x1

Glute and ham raises 3x5 (negative) barely!!

Good mornings 45x10, 55x10, 65x10

Front Squat
5-5-5-
135,185,205

21-15-9
OH Squat 115#
Burpee Pull Up

No scores taken

Started a wendler cycle

Worked Shoulder press and deadlift today:

Shoulder Press:
80x5, 100x5, 110x5+ (6 reps)

Deadlift:
210x5, 240x5, 270x5+ (10 reps)

4 prowler pushes 100ft 300#

oh my god this is hard!

5 min amrap of:

8x k2e
12x games pushups

notes: I had 3 rounds after 1:30 and then SUBPAR effort for the rest. dissapointing effort level.

Strength: Bench Press 3RM

Metcon:
10 rounds for time:
-10 pull-ups or 10 ring dips (must complete 5 rounds of each movement in the end)
-100 m run
-10 push-ups
-100 m run
-30 second rest

Bench: 205
Metcon: 20:21 (though I think I did an extra round w/ ring dips)

5 min amrap of:

2x rope climb 15 feet
6 burpees

notes: i am bad at rope climbs and my effort level was atrocious. this was embarrassing.

WOD 1 - for time
KB Swings - 40 - 30 - 20 - 10 (53#)
DBL Unders - 80 - 60 - 40 - 20
- 10:30

3 minute rest

WOD 2 - for time
Box Jumps x 10
300m run
Box Jumps x 15
300m run
Box Jumps x 20
300m run
Box Jumps x 25
300m run
- 15:28

Prowler Pass x 4 @ 300lbs

Pre-Wod: Find 3 Rep Max Dead Lift (405#)

Then

10 Minute AMRAP
-3 Hang Cleans (205/115#)
-7 Burpees

(1 HC into round 9)