Strength
10min to build to heavy PP from ground

110 (PR). Almost got 115. May have been able to get it if I had more time.

WOD
3 rounds
Against a 5min clock
Run 600m
Then AMRAP
10 PP (115/75)
10 Pull-ups
Rest 3 min

RX. 5+1

Warm uP drill:

3 rounds:
20 - hand stand -shoulder taps
10 - toes2bar
5 - strict ring dips

800m run
50 wall balls
40 sit ups
30 push ups
20 chest2bar
10 kettlebell swings
250m row

For Time:
15-12-9
Front Squats (with 45 lb barbell)
Burpees
Sit-ups

Time: 9:54

Tsk, tsk. I really could have gone heavier on the front squats. Would it have killed me if I spent 15 minutes doing a wod instead of just ten minutes? I knew it after doing the first five reps and I still didn't stop and add weight. smh. I'll do better...tomorrow.

Music link of the day: I have discovered the perfect song for weight lifting to. Even has slow periods between the "reps" for resting.

The XX - Intro (MmMiXX - Long Version) - see the video link

50 x amerikkalainen etuheilautus, 24 kg
50 x pystypunnerrus tangolla
50 x kirvesmies, 12 kg kuula
50 x vinopenkkipunnerrus, 50 % omasta kehon painosta
50 x wall ball, 3 m / 10 kg pallo
50 x ojentajapunnerrus kuminauhalla
50 x istumaannousu

DL 1.5 BW (205 lbs)
Bench Press BW (135 lbs)
Cleans .75 BW (Full Squat Cleans) (100 lbs)
This was the first time I did Linda doing full squat cleans not hang power cleans
MUCH harder
I was floored after this one. I went out kind of slow and steady, but this one caught up to me faster than I would have thought.
I did all DL and Bench sets unbroken.
Cleans I did like this:
10 (4,4,2), 9 (4,3,2), 8 (3,3,2), 7 (3,2,2), 6 (4,2), 5 (3,2), 4 all unbroken from here on down.
Funny I was actually cramping and tight in my calves.
GREAT workout and I was prretty zapped after this. I stretched for a while, went home and tried to relax, eat a good dinner, shower and relax. Woke up early and did some scrapping of the closet.

7:45am
Clean
5x 85# 5x 105# 5x 125#
Deadlift 
5x 145# 5x 185# 17x 220#

21-15-9
Kettlebell swings 1.5 pood
Double unders
2:04

12:30pm
Shoulder Press 3-3-3-3-3
95#-105#-125#x2-120#-95#

4 RFT
400m run
50x air squats
11:00 

for time:

100 KB Swing (32/24)

A. 6 sets Clean Complex
High hang squat clean+hang squat clean+squat clean+push press
High hang squat clean+hang squat clean+squat clean+push jerk
High hang squat clean+hang squat clean+squat clean+split jerk
*Build and do not drop or pause the bar
B. FT
30 Burpee MUs

A. 115, 135, 155, 175, 185, 205
B. 7:50

5 Power Clean @ 60kg
5 burpees

for 20 min every 2.5 minutes

1+3
2+2
3+1
4+0
1+3
2+2
3+1
4+0