Pre-WOD: Work up to a heavy set of 5 Back Squats

"Cindy"
20 minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

13 rounds + 9 reps

Back Squat
12x2 @ 65% +10 (235#)

Deadlift
12x2 @ 50% +10 (240#)

Snatch
7 Reps TnG
Back Squat
3 x 3
For Time:
10-9-8-7-6-5-4-3-2-1
Press 40/30
2-4-6-8-10-12-14-16-18-20
Jump Pull Ups
Time= 12:00

Strength WOD
3x snatch grip deadlifts
3x snatch pulls
3x muscle snatches
3x power snatches
Increase weight every round.
Got up to 55#

Conditioning WOD
EMOM
14x mountain climbers
3x front squat (55#)
2x shoulder to overhead (#55)
for 15 min.

Three Rounds for Reps of:
Rd 1 Rd 2 Rd 3
15 pound Dumbbell thruster, for one minute 27 21 20
75 pound Sumo deadlift high pull for one minute 20 16 18
20 inch Box jump for one minute 18 19 19
75 pound Push press for one minute 21 17 18
Row for calories for one minute 22 17 18

Double
15 Clean and Jerk 65#
20 Burpee over box jumps
25 HSPU
Row 30 cal
Run 400 m
50 OH squat (practice bar)

8 rounds:

10 burpees
15 alternating jump lunges
20 double unders
25 yrd shuttle run (5 x 5yrds)
60 second rest

Metcon:

21-15-9: KBs (70lbs), Box Jumps (30")

Time - 4:58

Warm Up: foam roll low back/hamstrings
10 sets of 1 speed deadlift (50% 1RM) EMOM on running clock (83lb)
Strength: clean (squat prefered)
1-1-1-1-1 (103)

Met Con: for time
50 snatches (75/53)
20 oh squats (75/53) 7:45

Mobility: double lax ball low back, partner forward fold

Skill
EMOM for 5 minutes: 2 Strict Weighted Handstand Pushups 10kg at Shoulder Width
(Descent slowly then pause on the bottom position for one second before pressing upwards)

Endurance
"Lactate Stacker"
8 rounds of:
40 seconds of sprinting (at 400m race pace)
20 seconds of walking

Covered about 1900m. It was still awful but my legs felt much better in terms of muscular endurance this time.