Overhead Squat working up to 5 at 68#
WoD

Weighted Pull Up:
- BW x 5, 20kg x 3, 40kg x 1, 50kg x 1, 55kg x 1, 40kg x 4, 20kg x 7

Bench Press:
- 40kg x 5, 60kg x 1, 100kg x 1, 110kg x 1, 120kg x 1, 80kg x 10

Incline Dumbell Press (Palms in) + Incline Dumbell Butterfly Curl + Barbell Betn Over Row:
- 20kg x 5 (each dumbell) + 10kg x 5 (each dumbell) + 60kg x 7
- 24kg x 6 + 14kg x 7 + 60kg x 8
- 28kg x 6 + 14kg x 7 + 60kg x 9

5x 75%, 3x85%, 1x95%

3*5 @75# back Squats
5*10 @55# front Squat

Back squat
Hip extensions
Back extensions

Find your 1 rep max on deadlift

Metcon:
10 minutes - as many reps as possible of HSPU
5 minutes - AMRAP of air squats
3 minutes - AMRAP of push-ups
1 minute - AMRAP of pull-ups

Max DL weight was 145, but I really want to make it 155...next time I'll go for it sooner instead of working up to it as slowly as I did.

Metcon:
60 HSPU (2 ab mats under my head)
145 air squats
50 push-ups (on my knees)
3 pull-ups (no band, felt like I might puke)

For HS walk distance, 5 x 2min rounds of:
* 12 thrusters (45/30kg)
* 30 DU
* HS walk

50 Lb 3*5 Strict Press
5*10 Bench Press at 50Lb

For time:
*1000m row

directly into
3 RFT:
*21 Deadlifts 60/40
*15 Bar-facing Burpees
*9 Push-Jerk

2 - 4 - 6 - 8 - 10...

35kg deadlift
bar over purpees