Deadlift:
-3 @ 80% of 1RM
-3 @ 85% of 1RM
-3+ @ 90% of 1RM

Bench Press:
-3 @ 80% of 1RM
-3 @ 85% of 1RM
-3+ @ 90% of 1RM

Metcon:
Until unable to complete a full round, EMOTM:
-10 wall ball shots
-15 strict push-ups

Deadlift: 275(3), 295(3), 310(5) (PR for 5 reps)
Bench: 190(3), 200(3), 210(3)
Metcon: skipped out- decided to make this just a strength day

Deadlift:
-3 @ 80% of 1RM
-3 @ 85% of 1RM
-3+ @ 90% of 1RM

Bench Press:
-3 @ 80% of 1RM
-3 @ 85% of 1RM
-3+ @ 90% of 1RM

Metcon:
Until unable to complete a full round, EMOTM:
-10 wall ball shots (20 lbs)
-15 strict push-ups

Deadlift: 185(3), 195(3), 205(5) - Need to retest 1RM - don't think my standing 225 is accurate
Bench: 160(3), 170(3), 180(3 - with minor help) - chest was pretty smoked after this
Metcon: 2 full rounds - did not attempt a third. I was wiped out after the bench and the first round of push ups.

Strength:

Deadlift - with an 9 minute clock.
Perform 4 reps on the minute for the first 4 minutes @ 75-80% of 1rm.
Rest the 5th minute and load bar to 85-90% of 1rm.
Perform 2 reps on the minute for the last 4 minutes.

175#;195#

WOD:

Complete 8 rounds for time.

2 Power Cleans (185/135),-#75
4 burpee tuck jumps.

Rest exactly 30 seconds between each round.

1. Wendler Deadlift 5-3-1

Scaled back percentages to original Wendler recommendations.
285# - 3rep
330# - 3rep
370# - 2rep, couldn't get the last even after rest

Time for a week off I think. Haven't had one since April-ish

1. Team Practice Europa WOD #1
   200 backsquat at 185# / 135#
   completed my share - 50 back squats @ 185# in 10-10-5, then 10-8-7

2. Team (Individual Component) Practice

Each team member does the following:
30 DU
20 Pullup
10 Handstand Pushup

1. Team (Individual Component) Practice 50cal Airdyne + 50 DU + 50 KB Snatch @ 53# / 35#

WODs 3&4 - Each workout is different, but to be performed in the same: style four athletes must perform each of the three drills in order. Team members cannot move to the next station until the team member in front of them has left that station. When the last team member completes his or her final movement and joins the others in the designated finish area, the workout is complete.

150 wallballs (10' high) using a 20 lb. Dynamax ball

did this early in the morning at about 5:20 after walking the dog. It was raining outside, but I was able to do the WOD under a little protection
I did this as 10 sets of 15 reps - all unbroken.
I felt pretty good with good form and no missed reps. Standing tall and really releasing made each rep go much smoother.. not forcing the movement. No bouncing off the bottom.
I think I could have gone a little faster, but I liked the way I split it up. I think next time I might go for sets of 16, and if I can keep up sets of asy 17 or 18 then I'll elliminate a whole round and therefor start to make it faster as well.

POST WOD:
a few minutes after I finished Karen I did 5 rounds of 10 perfect med ball cleans on the minute.
I was really concentrating on posterior lift on the deadlift/ initial pull, then the hip exploding vertically, and finally on really pulling myself under the ball. All reps felt good.

10X1 Split Jerk off Blocks – 80-90%, rest 45 sec.

200x1, 210x9

Notes: Percentage should be by feel. All reps should feel relatively heavy, but fast. DO NOT work to a 1RM. You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

Strength

1) 15X1 Banded Deadlifts @ 65% Bar Weight + 25% Band Tension – rest 30 sec.

265x15

Notes: The bar should be loaded with 65% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) 5X2 Tempo Shoulder Press – heaviest possible (all sets), rest 2 minutes

100/110/110/120/120

Notes: 5 counts from front rack to overhead, pause 5 counts overhead, and lower back to front rack quickly (counts = seconds).

WARM UP:
3 Rounds
Sledge Strikes-5 right, 5 left, 5 over the top

SWOD:
DB Bench Press 4 x 5 @ 60, 70, 60, 60 lbs
Reverse Rope Row 4 x 5

CWOD: 3 RFT
10 Clean (135/95)
10 Box Jumps (24/20)
10 Wall Balls (15 lb)
10 Burpees

Time is for CWOD only

1 mile

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

For time:
155 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
135 pound Thruster, 10 reps
205 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
205 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 24" box
155 pound Overhead squat, 10 reps

95# ohs
90# thruster
135# clean
Mu = 2x pu/dip, no help