Wendler:

Squat: 5x315, 3x355, 2x405 (warmups and warm down - 3x315, 6x315)
Front Squat: 5x225, 3x255, 1x285

Metcon for time:

500m row, 50 ring push ups, 50 situps, 50 OHS, 400m run, 40 HRPUs, 40 lunges (45lbs OH), 40 V-ups, 300m row, 30 T2B, 30 Jump Squats, 30 clapping PUs, 200m run, 20 HSPUs, 20 GHD situps, 20 squat jumps

Time: 38:23

WU:
2 mile walk/jog for form (~20min)`
Pullup /pushup(x2) /squat(x3) pyramid (1/2/2/1 on pullups...weak!) (~10min)

WOD1: (~30min)
5,5,5,5,5
Back squat (95#)
Military press (95#)

WOD2: (~10 min)
15,12,9
Deadlift (155#)

7RFT
8 handstand pushups
30 mountainclimbers
8 hang power cleans 95/135
30 double unders

Had to scale the HSPU to band assisted ones as I've only JUST started getting them and they are super slow and I can only do like 4.

This became SUPER hard around round 4 and I wanted to be done by round 5. The HPC's were easy until round 4 because I am having problems with my left shoulder. Double unders are usually nothing for me, but all the box jumps last week has left me with shin splints and tender ankles. YIKES!! Good wod, but it was tough.

Press - 95x3-115x3-120x1
Push - 125x3-135x3-145x3
Jerk - 135x3-145x3-150x3
OHS - 95x3-105x3-115x3PR

Failed press at 125
Failed push at 155
Failed jerk at 155
Failed jerk 2nd rep at 145 got 2 more.
Failed jerk at 150 on 2nd rep got 3 more

5 rounds for time
20x pull ups
20x sit ups
20x push ups
20x squats

14:57

Back Squat 5,5,5,3,3

63-73-83-93-93 lbs

Weighted Chinups 5x5

5lbs each round

Press 10, 10, 10

53-63-63 (shoulder still sore from 12.3 sublex)

Ring Rows & Narrow Pushups 3 x 10

Rubber Band Good Mornings 50

Weighted Situps 30 (partition as needed)
Accidentally did 50 w 10lbs haha!!!

31,000lb deadlift
310 kettlebell swings
310 box jumps
310m row
Rest station

Teams of 5

Person at each station does as many reps as possible for as long as it takes the rower to row 310m.

21 - 15 - 9

overhead squats (65/45)

hand release pushups

after every round sprint 100 meters

bonus: 2 minutes amrap box jumps 72 reps

3 rounds for time:

400m run
21 Kettlebell Swings (M 55#/W 35#)
12 Handstand Push-Ups

So. Much. Fun!

12, 10, 8, 6, 4, 2

Front squat 65#
GHD situps

row 200m between every round

Warm up
400m Row
5-4-3-2-1
Squat
Press w/bar
Step ups

Mobility
Calf/Achilles
Core/Midline
Shoulders

WOD
18Min AMRAP
15 Box Jumps 24in.
12 Push Press 115lbs
9 Toes 2 Bar

PR on PP is 135 and did not have T2B before today... I was pushed on this.