Wendler:

Back Squats - 3x185, 3x215, 3x235, 3x255, 3x280, 3x300, 3x315

Metcon:

1000m Row, 50 Thrusters (45lb barbell), 30 Pullups

Time - 11:20

I’m so jealous of the speedy ring dips!
a) SP wk 1: 7,5×81# (will drop my max back down)
b) warm up C&J to 125#, then 2 EMOM x6 at 125#
c) 3RFT: 10 burpees to 6″ + 10 PCx95# = 4:10
d) 5RFT: 8 ring dips + 40 DU = 10:41

4 rounds of:

5 pull-ups
5 incline push-up
5 box jump (24 inch)
20 double-unders
1 farmer carry around the gym (45 lbs)

100 double under
10 one arm dumbbell snatch (35 lbs)
75 double under
20 one arm dumbbell snatch
50 double under
30 snatch
25 double under
40 snatch

Karen:
*150 wallballs for time

AMRAP, 20 minutes:

95 pound Thruster, 5 reps
95 pound Hang power clean, 7 reps
95 pound Sumo deadlift high pull, 10 reps

7 rounds

5x2

Ended at 95... nailed 1 rep, but lost balance couldn't trust myself.

WOD : “Fran meets Grace”
21 Thrusters 75
21 Pull Ups
10 Clean and Jerks 95
15 Thrusters 75
15 Pull ups
10 Clean and Jerks 95
9 Thrusters 75
9 Pull Ups
10 Clean and Jerks 95

Not as hard as expected. The clean and jerks were the bad part, surprisingly

A) close grip bench press: build to a 1RM
75#
B) weighted/strict/assisted dips: 5, 5, 5; rest 2 min
+20 assisted machine failure at 5, 5, 3.
+
EMOM for 10 min:
10 wall balls

A) deadlift – build to a max
190#
+
10 min amrap
double unders
(EMOM perform 5 hand release push ups)