Back Squat 5-5-5-5-5 <45/65/65/95/95 <--concentrated on form rather than adding weight.

Then,

Using ONLY 1 bar

2 Rounds

Run 200m

30 Back squats 135/95 <--65

400m Run

20 Box jumps 20in

Run 200m

10 Push jerks 135/95 <--65

Almost bit the box on next to last one, but still jumped the last one. I was the slowest, but was pretty happy w/65#, broke back squats into sets of 5, but did not put barbell down & did push jerks all the way through.

Skill
3x8 Strict Unbroken Weighted Pullups 13kg (60s rest)
Snatch 20kg - 40kg - 50kg
C&J 20kg - 40kg - 50kg

Strength
5-4-3-3-2 Front Squats
80kg - 90kg - 100kg PR by default - 110kg (Fail on the second repetition)

WOD
Every 90 seconds for 15 minutes (10 total rounds):
30 Double-Unders
10 Pullups
3 Strict Handstand Pushups
Nice WOD!

STRENGTH:
Deadlift 3-3-3-3 (245-265-285)

CONDITIONING WOD:
4 Rounds for Time:
-10 Ring Rows *
-15 Ab Mat Sit-Ups
-10 Jumping Slam Balls (30/20)

SKILL:
One-Arm Kettlebell Snatch

CONDITIONING WOD:
21-15-9

Bear Complex (95/65)*
Box Jumps (24/20)

• 1 Rep of the Bear Complex: Power Clean-Front Squat-Push Press-Back-Squat-Push Press
• there is a 3 Burpee penalty on the spot if the bar is dropped, hands leave the bar during the set, or if you drop to your knees during the set

WARM-UP:
2xSuicide Runs (10, 20, 30, 40 Yards)
Burgener Warm-Up (as a class)

SKILL:
Junkyard Dog Warm-Up (With a Partner)
WOD:
10 Minute AMRAP (AMRAP 1: 6 Rounds 4 F.S.)
6 Deadlifts (115/75)
4 Front Squats (115/75)
2 Squat Cleans (115/75)
Score: Total Rounds
(no rack is allowed)

Rest Exactly 3 Minutes

10 Minute AMRAP (AMRAP 2: 93 reps)
Buy-In: 20 Pull-Ups (20 Pull-Ups are done ONCE)
Then Infinity Ladder (1,1,2,2,3,3...):
Hang Power Cleans (115/75)
Ab Mat Sit-Ups
Score: Total Reps

Pre-WOD
5x3 push press

WOD
3x5min AMRAP
2min rest after each round
10 KB swings (53#,35#)
10 box jumps (24",20")
10 HR push-ups
10 sit-ups

Back Squat 5-5-5-5-5 (45x5, 65x5, 85x5, 90x5, 95x5)
Then,

Using ONLY 1 bar

2 Rounds
Run 200m
30 Back squats 135/95 (MOD: 75#)
400m Run
20 Box jumps 20in
Run 200m
10 Push jerks 135/95 (MOD: 75#)

25:57

Dropped the barbell 2 times both rounds of squats. SO heavy! 2nd round of back squats I did 10, 10, and 10. Was able to get through the push jerks unbroken (push pressed most of them).

Strength:

OH Squats - different rep schemes - weights - 65, 95, 105, 125, 135

Metcon:

10-20-30-40 reps: P Press (65lbs), DUs, Ring Rows, L-Holds (seconds)

Time - 17:30

Strength / Skill - 5 rounds for load and quality, not time:
Deadlift x 5 @ 75%
Handstand Practice (chest-to-wall, back-to-wall, freestanding, walking, one-arm)

WOD

3 rounds for time:

“American” KB Swing (70/53#) x 10
Toes-to-Bar x 15
Air Squat x 20

187; RX

Warm Up: 5:00 jump rope, presquat hip opener, 10 air squats w/ :10 bottom hold

Strength: back squat
5-5-5+, then 1 set AMRAP @ 70% day’s weight (123) (10)

Met Con: 4 rounds for time
200m run
5 squat cleans (185/115) (73)

Mobility: pigeon pose, partner foam roll calves