Strength
Every 30 seconds for 10 minutes 1 Deadlift @ 80% of 5rm - 115lbs
(20 Rounds)

Wod
5 Rounds

3 Kettlebell Swings 55/35 - 35 lb
L arm Front Rack Carry 5 yards
R arm Front Rack Carry 5 yards

6 Kettlebell Swings 55/35
L arm Front Rack Carry 10 yards
R arm Front Rack Carry 10 yards

9 Kettlebell Swings 55/35
L arm Front Rack Carry 15 yards
R arm Front Rack Carry 15 yards
9:09 min
Rest EXACTLY 2 minutes after completing the wod
then perform max effort burpees in 2 minutes - 22 burpees

Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

5 rounds of:
20 Pullups
30 Pushups
40 Situps (I always do them anchored)
50 Air Squats
(No music - done at Bklyn Heights gym.)
I was tired and didn't feel like working out, but warmed up & felt pretty good (still a little lingering fatigue from the last WOD with my midline and shoulders). I warmed up pretty well and got warm.. not much pushups, but stretched out my shoulders.
R1: 2:21
R2: 2:47
R3: 2:38
R4: 2:52
R5: 3:02
(Rested exactly 3:00 between each set as Rx)
Score time: 25:40
I felt good overall but my hand were a bit beat up. I did use chaulk and was jumping up to a split bar off the side of a crossover station.
I was recooperating well... kind of surprised at my somewhat poor dip on my 2nd set. I mentally approached each set, after the first, as "don't get too ramped up, but go at it with gusto and if I have to stop then do so but keep em short.
I split up my pushups on my 3-5 sets for about 21 + 9.

Post WOD: 500m Row (at about 1:58 pace & 350m Row at about 1:50 pace). I was pretty winded and my hams were getting hot, but good overall... I was attacking the Row well. I felt better afte the harder 350. The first 500 got me pretty tired... I should work interval Row training Post WOD.

10-30-30-40-50 dubs unbroken
2-4-6-8-10 mups

20 secs of work and 10 seconds of rest for 8 total rounds.
Work sets will be man-makers. With a dumbbell in each hand, from the standing position, squat down, step out and perform a push-up, do one renegade row on each hand, then step forward and perform a clean to a thruster.
Only record fully completed reps in each working round. Your score is the total number of reps completed over the 8 rounds.

Every 90s for 7:30
3 behind the neck strict presses

Body Building:

2 x 15 - Preacher Curls
1 x Burnout - 21's
2 x 15 Side Lateral Raises
1 x Burnout
1 x 50 Ring Dips
1 x 25 Strict Pull Ups
1 x 25 Ring Rows

Conditioning - CF Football

6 Rounds: Max Reps
Max Rep Deadlifts (275/155) lbs - 30 seconds
Rest 30 seconds
Max Rep Burpees - 30 seconds
Rest 30 seconds

8 rounds with bike

3 min easy
2 min moderate
1 min fast

Skill: 20 minutes of handstand practice. WOD: “Sprint, Sprint, Sprint” 21 Calorie row 15 Burpee box jump M/F 24in./20(intermediate) Burpee step-up 24in./20(novice) 9 Cleans M/F 135#/95(intermediate) 95#/65(novice) 15 Burpee box jump 21 Calorie row (Workout courtesy of Festivus Games)

8:21 - Rx

Every 90 sec for 8 rounds each (24min)
Alternate between:

6x Front squat
Gymnastics complex: 2x t2b, 2x pull ups 2x C2B or 2x BMU (no re-grip)