5K: 1 stop (traffic light): 28:23.00 min

Dead Lift (DL)

10 Min EMOM - 3 reps

1 round #375
9 rounds #345

Warm up
"Olympic"
10 min.

SWOD
Power Snatch
Hang Snatch
Snatch (Squat Snatch)
*work technique with moderate weights
20 min.

WOD
AMRAP in 12 min. of:
30 Back Squats (95,65)
30 Push Ups (hand release)
20 Front Squats (95,65)
20 Pull Ups
10 Overhead Squats (95,65)- only got 5 in
10 Toes to Bar- did knee lifts
used 65lb barbell got 115 reps 5 short of one full round
did lose time cause some of the stations were full when I was ready to use them.

Volume Training: Medium Purple band - 50 (+10 from last week)

100M Farmer Carry x 3:

:58/25#
:48/26#
:50/44#

Clean 1RM
165lbs
then, For Time: 3 rounds 5 Power Cleans 205m/155w 10 Box Jumps 20 HRPU
Lift 145lbs, jump 24 in 7:07

Strength
Back Squat 1 and a halfs 70%
90lbs 5X5

AMRAP X12
1 Crusher
2 Pull ups
2 Crushers
4 Pull Ups
3 Crushers
6 Pullups etc....

Finished Round 5 got 6 Pullups in on round 6
First time doing completely RX on Pull ups
60lb crushers

Back Squat 2 RM

Strength
Strict Press 4X5 @80%

AMRAP X 20
ODD Min 3 Heavy Clean and Jerks
Even 15 Kettle Bell (Green)

If you don't finish within the minute 5 penalty burpees added at the end

No Burpees for me :)

In teams of 2 complete as much as possible in 15 minutes of:

Run 800 m Together
Handstand Push-up x 30
Deadlift (315/225#) x 35
Toes-to-Bar x 40
Wall-Ball (20/14#) x 45
DB Snatch to Lunge (45/35#) x Max Reps

DL: 135
DB: 35 (too light)

"Whitman"
7RFT
15 KBS (53/35)
15 Power cleans (95/65)
15 Box jumps (24/20)

Cut it to 4 rounds (15:35). Not enough fuel in the tank