Max Back Squat

5X5 Bench Press
80, 85, 90, 90, 95 (last one only did 3)

5X5 Dead Lift/ 5 Clean Pull Hang

135 deadlift then 95 for rest.

AFTER PARTY:
5 minute AMRAP
-10 T2B
-60 Singles

4 Rounds (last 2 did sit ups instead of T2B)

3 NEW PRs
Bench Press @ 95
Clean Squat @ 95
Deadlift@ 210

Ladies WOD

Run 400 m
38 Burpees
Run 400 m
38 Air Squats
Run 400 m
38 Hand Release Push ups
Run 800 m

My WOD TIME CAP of 20 MIN
100 Double Unders
38 Burpees
100 Double Unders
38 Ring Push Ups
100 Double Unders
38 Ring Dips
Run 800 m

Amrap 10:

10 cal row
15 burpees

100 x Double Unders
100m Run
4x Rope Climbs
100m Run
30x Front Squats
100m Run
100m Farmer’s Carry
20x DB Snatches
100m Run

Snatch 1 RM

Easy 5 miles
47 ish
Outdoor cold, sick

5X5 Bench Press
185,195,215,225, 245 (failed on 4)

5X5 Dead Lift/ 5 Clean Pull Hang

185, 195, 205, 205, 215

AFTER PARTY:
5 minute AMRAP
-10 T2B
-30 Double Under

5 Rounds plus 10 double unders

AMRAP 13
7 Strict HSPU
30 du’s
20 pistols

As many rounds as possible in 15 minutes:

5 Reps Any Way Overhead - 185 lbs
10 Pull Ups
15 Push Ups

This was TOUGH. I had to scale the weight to 155# after the second round. I finished with 8 rounds and 2 overhead even with the weight change mid wod.