C&J - work to 185 (arm)

Front Squat - work to 245 or so for 5

Strict Press - work to heavy 5 - 150/ 165 for 3? Can't remember at all- entering this on 3/5, but this felt good whatever I did

Squat - 300# PR on 5x5's
Bench press - 235 on 5x5
Curls up to 30# for 3x8 - getting that arm healed - mixed with dips 3x8
Roman Chair Abs - 3x10 parallel to 45 degrees or so above parallel

WOD
24min EMOM
Min 1: 5 Power clean @ 80%
Min 2: 10 Wall ball (20/14)
Min 3: 10 Ring dips

Red band. 105#

Strict Press 1 RM

SQUAT CLEAN x 3 x 5 @ 185#
--- Not hard, just working reps and speed

WOD:
-15- 12 - 9 - 6 Thrusters @ 145#
-In between rounds, 145# overhead carry (D&B/50yrs Total)
** Each round, add additional Down and Back***

Score: 17:22

20 x 100m; rest 30 sec

A. Push Press 4-4-4
+
For Time:
30-20-10
Hand release pushups
Situps
KB Swings, 70lb
Burpees

A. 195-205-215
+
10:41

5 x 400m; rest 1:30

1:26, 1:25, 1:25, 1:26, 1:27

6min AMRAP
10 OHS 75#
6 Ring dips

Rest 2min

6min AMRAP
15 situps
12 deadlift 135#

Didn't track rounds, just kept moving.

Metcon:

AMRAP 20 mins: 10 Push Press (115lbs), 10 KBs (53lbs), 10 Box Jumps (24")

Result - 9 Rounds