Squat
warm-up
50x5,60x5, 70x3
working set
85x3, 95x3, 110x3+ (6)
The recommendation was 3-6 reps. I definitely could have gone longer. 9 would have gotten me to my 1rm according to strstd.com, definitely felt I could manage it.

4 Rounds:
10 Each Leg Rear Foot Elevated One-Legged DB Squats, 30# DB
10 DB Cleans, Comp Rx: 2x30# DBs

Finish: 10:57
This was a tough slog. The cleans were okay at 60# but the split squat was too hard so I just used 1 DB.

Squat
warm-up
50x5, 60x5, 70x3
working set
80x5, 90x5, 105x5+ [(15) 1RM @137#]

nice CFP just started Wendler the same time I was going too, so I can save some time in the garage gym.

WOD
20, 15, 10, 5:
DB Thruster (RX: 45/30) 25#
Knees to Elbow, so close

Got to CFP late thanks to traffic, thought I'd have to miss it. Barely time to warm up, but just in time to squat. The DB thrusters felt so heavy, plus not wrist friendly.

Box jumps 11|11|11
Goblet Squats (orange) 18|18|18
Row 4|8|8
Slam Ball 18|18|18
HRPU 19|19|21

220

15mins to find 1rm Thruster <--65x3, 75x1, 85x1, 95 fail

Then,

“Jackie”

1000m Row

50 Thrusters 45#

30 Pull ups

I pulled a Melyssa. Burt set the clocks to countdown from 1000, I was expecting to count up, so I stopped the row, reset, and Burt told me I lost 35 sec. So, final time was 15:05 less 35 sec for final of 14:30

Pre-WOD: Work up to heavy 3 rep squat clean- 185

WOD
For time:
21-15-9
Power cleans- (135/95)
Ring dips

14 Minutes - As many reps as possible:
3 Handstand Push Ups - or incline push-ups for me
6 Hang Squat Cleans - 55lbs for me
9 Toes 2 Bar - or knees to chest for me

Strength
Snatch
3-3-3-1-1-1

Power or Squat Snatch – whatever yields YOUR 1 rep max

WOD
12 Minute AMRAP
10 Power Snatches (95,65)
30 Double Unders

Strength:

Front Squats - 2x135, 2x155, 2x185, 2x205, 2x225, 2x245, 2x265, 2x275, 2x285

Skills:

Max Height Box Jumps - 44"

Metcon:

5 Rnds: 500m row, 15 bench press (135lbs)

Time - 15:49

8 Min AMRAP

1 Rope Climb
2 Push Jerks (#225)
3 Atlas Stones

First round @ #205, then #185

For time:
400m run
40 air squats
30 GHD sit ups
20 HRPU
10 C & J (195/135)
20 HRPU
30 GHD Sit ups
40 air squats
400m run

85# - should have done 95#. Forgot the 40 air squats, so those didn't go into the time. Shoe lace also came untied during last 400m run.