Strength

High Bar Back Squat:

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest as needed.
270, 290, 305, 325
Conditioning

3 rounds for time of:

Run 400M
21 C2B Pullups
12 Deadlifts 275/185#

5 rounds, of 3 min AMRAP

1 min rest between rounds

3 Power cleans 135/95 (MOD 80#)
6 Push ups (MOD knees)
9 Squats

Rounds: 17+4

Push ups felt great. 80#'s was a PR for me... they were tough, but I felt good.

front squats 4x5
push press 5x5
snatch high pulls 4x5

worked to 150 on front squats
worked to 145 on push press
worked to 137 on snatch high pulls

Strength:
Back Squat
3 rounds for max reps of 75% of 3RM
(165)

WOD:
3 rounds for time
400m Run
21 Wall-Ball Shots
12 Toes 2 Bar

Half mile
21-15-9, pull up and box jumps
Half mile

30 clean and jerks for time.

Row 1000m
Tabata thrusters 50lbs

Record total reps of thrusters
34

Subbed 100 SDHP for row, took about 3:30

50 Wallball (20 lbs)
25 Double unders
50 Back squat (75 lbs)
25 Double unders
50 Dips
25 Double unders
50 Sit-ups
25 Double unders
50 Air squats

Pre-Wod:
EMOTM for 15 minutes
- 2 Power cleans: touch and go
(185-5 rounds, 205-5 rounds, 215-3 rounds, 225-2 rounds)

For Time:
- 100 KB Swings (53/35)
- 200 meter run every break
(65,35)

Post:
- 3 Minute Plank

Pre-Wod:
EMOTM for 15 minutes
- 2 Power cleans: touch and go
155- 7 rounds 185-7 rounds 205- failed on last round

For Time:
- 100 KB Swings (53/35)
- 200 meter run every break
Break at 40, 70

Post:
- 3 Minute Plank