Deadlifts 5-5-3-3-1-1 5 @ 65%, 3 @ 75%, 1 @ 85-100% of 1 rep max
165-165-190-190-215-240 failed at 260, 255, & 250, 255 is my PR

Rest 5 minutes, then;

15 min AMRAP

100ft sprint

3 barbell roll outs

6 slamballs 20#

9 deadlifts @ 50% of 1rm

10 + 5 deadlifts

Done like the song 1 then 2, 1, then 3, 2, 1, etc.

1 burpee
2 handstand push-ups
3 ring dips
4 sit-ups
5 pull-ups
6 box jumps (24/20)
7 squats
8 push-ups
9 knees to elbows
10 walking lunges
11 double-unders
12 muscle-ups

Still can't do bloody Handstand Pushups so no RX, but did the muscle-ups. Granted the 12 muscle ups too me about 10 minutes!

60 min
2 min run/1 min walk
HR 130/153
6.42/3.41 min/km
9.3 km.

Resistance Training:
Banded Bench Press
12x 2 @30% (65 LBs)
Tangerine Bands, Looped

Extras:
50 Reverse Hypers (120 LBs)
5x 10 Dumbbell Shoulder Press (15 LBs)
3x 10 Skull Crushers (55 LBs)
4x 10 J Press (65 LBs)
3x 10 Barbell Row (95 LBs)
100 Sit Ups

MetCon:
Push Up/Squat Ladder
1st minute is 1 push up and 1 squat
Go to failure

Result:
Completed minute 14 and got 8 of 15 push ups during minute 15.

Tall jerk 6 x 2

12min EMOM 1 x snatch + 3 x snatch grip push press.

For time, 3 rounds of:
* 10 push press (50/35kg)
* 12 steps OH Lunge (50/35kg)

"Overhead Lunges"
10 min. of skill work
Turkish Get Ups
For Total Reps
20 min of Overhead Lunges (45/25)

5' EMOM:
10 Wall Ball (9\6kg)
5 Deadlift (60\40kg)

Rest 3'

5' EMOM:**
10 Wall Ball (9\6kg)
4 Deadlift (80\55kg)

Rest 3'

5' EMOM:
10 Wall Ball (9\6kg)
3 Deadlift (100\70kg)

130 min
Warm up EMOM16 + 10 m HSW
1.Own skill
A. RMU practice for 60 min
- Support swings 3 x 10
- Ring swings 3 x 5
- Hips to rings 5 x 1
- Turn with band 2 x 5
- MU assisted 2 x 1
- MU 8 x 1 reps :)

2.Strength
A. Back Squat 5x6 @ 76% - 95 x 0.76 = 72.5 kg
- 3 High box jumps after sets
Box 30" + 15 + 10 kg plates

B. Every minute on the minute for 10 minutes:
Even: 10 (5/jalka) Dual KB Front rack box step ups - 1 KB 16 20 20 20 20 kg
Odd: Accumulate 10-20s L-sit on parallettes - 15 15 20 20 15 s.