Squat 5x5 (150 lbs)
Bench Press 3x5 (120 lbs)
Barbell Rows 5x5 (85 lbs)

Skill Work
15 min DU

Metcon
12min AMRAP
15 WB #20/15
12 Sit Ups
9 Push Ups

20m AMRAP (11 rds)
5 pullups
5 dips
20 situps
-needed assisted pull on rd 3 and dips rd 4

Pre-WOD:
-15 minutes to find a 1 round MAX Bench Press (225#)
-15 minutes to find a 1 round MAX Clean (185#)

WOD: For Reps
-2 minute MAX Push Up/Plank
-2 minute MAX KB Swings (#53/35)
(1 minute rest)

-90 second MAX Push Up/Plank
-90 second MAX KB Swings
(1 minute rest)

-1 minute MAX Push Up/Plank
-1 minute MAX KB Swings

14:41
-set of 10, then 5s...very tough

Overhead Squat 1 RM

AMRAP, 15 minutes:

Run 400 meters
15 Burpees

4 rounds + 80 meter run

Back Squat 235 pounds three rounds for reps
5-4-3

Bench press 185 pounds three rounds for reps
5-5-4

Donney

21-15-9-9-15-21

Deadlifts 155 MOD 125
Burpees

Time 20:23

Strength

3 x 15 barbell curls @ 22
1 burnout set
1x 50 Hammer Curls @ 10
1x100 DB Floor press @ 10
1x100 Tricep Pushdown with purple
3x15 Side Raises @ 5
1 Burnout Set

Conditioning

ME Pull Ups...see below

Then

Elizabeth for Time

21 - 15 - 9
Power Clean
Ring Dips with one strap of the purple band