10 rds
Sprint to pole and back (~100 yds...had to cut short due to traffic 4x)
5 rep DL (90s, to knee and back)
-VERY tough...struggling to sprint by end...5 reps was tough but could do 6 next time)

15-10-5
Hang clean155
box jump 24"
pull ups
=6:42

also did snatches every 30 seconds @135 & 145. for 10 minutes

Heavy set of 3 overhead squat
70#

5RFT
10 box pike pushups
10 power snatches (55#)
10 jumping pullups
16:05

BI: 7min to find 3RM OHS
185-205-215-225
Bacon got same

WOD:
Pair Jackie
1000m row
50 thrusters @ 45#
30 pull-ups
-1 memeber completes entire WOD then other team member completes
After second team member immediately begin cash out.
Bacon 7:24
Me 8:34

CO: Complete
-50 snatches @ 135#
-50 C&J @ 135#
Complete. Total time of 28:15

Was super sore this morning so decided NOT to do the time trial and instead go for a recovery run....

SKILL:
EMOM 4 minutes 10x KTE
3x30 second L Hold from Pull up bar
3x30 second Hollow Rock Hold on Rings
Double Under Practice (5 mins)
Kipping Work (3 mins)

5k Recovery Run (I kept pace but didn't push it, was super muggy and humid out, and rained so I just concentrated on running form, proper foot strike and keeping decent pace)

OH Press
warm-up
25x5, 30x5, 35x3

working set
40x5, 45x5, 55x5+ (8) (1RM @69#)

Press 5x10 @35#
30 KB Swings
Chin-ups 5x10 (2 reg, 8 neg)
30 KB Swings
rest 1 min

KB Swings total = 464

I.
--15 min Ladder--
70 wall balls (#20)
60 Overhead walking lunges (45#, 30 each leg)
50 1 arm dumbell snatch (50#, 25 each arm)
40 situps
30 Box jumps (30")
20 push ups
10 Muscle ups

1000m row to warm up
Broomstick Dislocates
Broomstick Snatch Drills

21-15-9-14 (+10)
Deadlift w/Shrug at top
Power Clean
Thruster
+10 Snatches

(I used 65lbs)

For The Hustle:
50 Med Ball Clean to Wall Ball
50 Med Ball OH Squat
50 Weighted Med Ball Sit ups

Rx:
21-15-9 reps for time of:
Handstand push-ups
Pull-ups

Did:
21-15-9 reps for time of:
Handstand push-ups from box
Strict Pull-ups

Did about 10 handstand pushups from the wall going about 1/4 to 1/2 the way down.

6 min jog around block (2)
5 x 10 second hill sprints,1 min rest (4)
Tabata burpees 4,4,4,4,3,3,2,3 (5).

Exertion scale (1:increased RR to 5:could not possibly be harder)