Thruster:
3-3-3-3-3

15 minute AMRAP:
Gate Sprint
7 x Thrusters (105/75)
12 x burpees

Skill: Ring push ups

Then,

21-15-9

Deadlifts 225/155

Thrusters 95/65

Clean 3-3-3-3-3-3-3
Touch and go

105 min

Warm up for 15 min

A.
Five sets of:
Power Clean & Jerk x 1.1
(rest 10 seconds between heavy singles)
Rest as needed
40 45 50 52.5 55 PR! :)

B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

C.
Every three minutes, for 15 minutes (5 sets):
Back Squat x 3 reps @ 90%
Belt

D.
Three sets for times:
6 Ground to Overhead (185/135 lbs) = 60 kg > 50 kg
12 Box Jumps overs (24″/20″)
24 Kettlebell Swings (32/24kg)
50 Double Unders
Rest 3 minutes

Results: 4.13, 4.37, 4.23

Strength: 5 - 3 - 1+ back squats (75%, 85%, 95% of 1RM)
Back Squats: 130 (5) - 145 (3) - 160 (3)

Metcon:
-5 minutes: AMRAP handstand pushups (modified with straight shoulder press on floor #45)
-4 minutes: AMRAP air squats
-3 minutes: AMRAP pushups
-2 minutes: AMRAP KB swings (53/35) used #20 - all that was available
-1 minute: AMRAP pullups

5 Rounds
3 minute rest between sets

20 pull ups
30 push ups
40 sit ups
50 air squats

1- 3:21

2- 3:36

3- 4:28

4- 5:17

5- 6:18

Sit ups were very tough today!

5x5 #245
2 tire drags 80M #275 tire on asphalt

Skill: Snatch Balance – 20 mins

then,

10-9-8-7-6-5-4-3-2-1

Toes 2 Bar (MOD: Used 45# plate under low bar)

Slam ball 30/20

Double unders

I tried standing on a plate to get t2b, but was told after the wod that where I had the plate placed (in the middle, not the front) was making it too easy and didn't really reflect an actual t2b. Too bad, lesson learned!

Skill: Ring push ups

Then,

21-15-9

Deadlifts 225

Thrusters 95

Skill: Ring push ups (NO! 1 on my knees it about as far as that went)

Then,

21-15-9
Deadlifts 225/155 (MOD 85#)
Thrusters 95/65 (MOD 45#)

Prob should've gone heavier on the DL, but my lower back's been sore for 2 weeks now and doesn't feel like it's getting better yet, so I went lighter.