7 Rounds
7 Front Squats (165)
7 CTB Pullups

7 Rounds
7 Clean & Jerks (115)
7 Burpee Box Jumps

EMOTM 15 min
5 DLs 70% (225)
5 Burpees

7 rounds instead of 10
9:18

Workout of the Day
A.
Five sets of:
Deadlift x 4-6 reps @ 21X1
Rest 20 seconds
Ring Push-Ups x max reps @ 1010
Rest 2 minutes
For Deadlifts, I started with multiple reps, and worked my way up to a 1RM of 355. The technique was not pretty for the 355, but the weight got up, and my back was definitely rounded. For the Ring Push-Ups, I used the rings, however only used sets of 3.

B.
Complete as many rounds and reps as possible in 10 minutes of:
24/16 kg Kettlebell Swings x 15 reps
Wall Ball Shots x 15 reps
For this, I was able to do five sets, and get into a couple of more reps into the sixth set. Dumbbell Swings at 55# are definitely getting easier, now to do the same with 70!

"Blackjack"
21 burpees
20 down to 1 renegade row 25lbs MOD 15lbs
1 up to 20 weighted overhead lunges 35lbs MOD 25lbs
21 burpees

Time cap 30 mins

Total reps 399

Brutal. Made it through to 19th round. Did the 2 renegade rows. Bummed not to finish. 61 remaining reps.

Squat 5x5 (140 lbs)
Bench Press 3x5 (115 lbs)
Barbell Rows 5x5 (75 lbs)

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

75-85-95-105-115
115-135-120-125-130
130-130-135-145-135

Bike from home to Bethel

For Time:

50 Push Ups
50 Sit Ups

Then: 4 Hill Sprints

Then: Long Hill Run