Deadlift 3 RM

Deadlift 2 sets, 5 reps 1 set, max reps -Reset to 75% of 1RM then,
Lifted 186lbs
10 reps max

OTM alternating for 10:00 10 Ring Dips/ 10 Box Jumps -Minute 1: 10 ring dips/ Minute 2: 10 box jumps/ Minute 3: 10 ring dips

Metcon:
12mins AMRAP
Partner Wod
1 Suicide while Partner holds Plank

Tabata:
Situps
Russian Twist
Leg Raisers

Warm up (3 rounds)
10 Air Squats
20 Mountain Climbers
10 Sit Ups
20 Jumping Jacks

SMR/Foam Roll (IT Band and Glutes super sore)

1600m Row

Bench Sprints Tabatas (4 mins 20:10) to 24" Box

Warm Up:
400m Run
10 HandStandPushUps
10 Strict PullUps
10 Squats

Strength:
3-3-3-3 BackSquats 80kgs,90,90,90

Note: Deep Squats. Hold 3 sec in d bottom of squats.

Metcon:
21-15-9
100kg Deadlift
30" Box Jumps

Time: 10m 41s

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

38.5, 44, 49.5, 49.5, 55 pounds each hand

Warmed up/cooled down w/ about 100 total Double Unders. Got 1 Triple Under. Did the P90X yoga to finish off.

100 pullups for time ( purple band)

5 rounds for time:

Deadlift (155/105#) x 12
Hang Power Clean x 9
Push Jerk x 6

12:18 @ 115

20/1 16/4 12/3 8/2 4/1 @ 115 4:36

EMOM 12 min
50 ft farmer carry (24/16kg)
5 goblet squats
5 burpees

RX