Back Squat 3 RM 3 RM

Deadlift 2.2.2.2.2 (165.195.215.235.245) My Form suffered a little at 245 but not too difficult

Then:
5 Rounds
10 Deadlift 185/110
15 Pull-up
20 Squat

Back squat 10x3 @67,5%

Complete 8 rounds for time:
5 front squat
15 push up

EMOM 10 - 3-5 Deficit HSPU

Warm Up:
2x
10 Jumping Squats
10 Push Ups
10 American Kettle Bell Swings

Mobility:
Squat on wall
Pain ball on feet

Max Effort:
21 Heavy Back Squats^
215 LBs (all 21 reps)

^You must get 21 in a row but it also must be hard to reach that number. Better to go heavier and miss a few reps than get 21 in a row too easily.

Extra:
100 Wipers (not for time)

The push ups in the warm ups were a tad tough after the burpees yesterday!

400 cals for time with partner
ROW

23/11/16. 50 minute amrap, 23 leg raises, 11 burpees, 16 pull ups. 13 rounds and 43 reps. 693 total reps.

Clean pull 3x3

CrossFit Total

1Rm Backsquat 305 PR, Failed on 325

1RM Shoulder Press 165 Tied PR, Failed 170

1RM Deadlift 365 50 pounds under PR, failed on 420

Score is total weight of all 3 lifts.

Not too shabby considering I'm being a little bitch about my back. Felt really good deadlifting heavy again.

835