21-18-15-12-9
Hip Extensions
GHD Sit Ups
Ring Dips

3.9 miles
Pace 8:36 mile per min

For Time

15 Thrusters 135/95 <--65#

Run 200m

20 Thrusters 95/65 <--45#

Run 400m

30 Thrusters 65/45 <--30#

Run 800m

the 65# was tough, broke it into sets of 5, & glad i tried it.

7x3

95-115-135-145-155-155-155

Deadlift 5×5

Then,

5 Rounds

5 Deadlifts 275/190 MOD 155

10 Burpees

Got to work on form... rounding my shoulders a lot so I took some weight off and took more breaks than usual. Didn't want to injury my back.

30 rounds for distance of:
Row 30 seconds
Rest 30 seconds

I had set my Gymboss timer to 30 rounds of 30s, which should have been 60 rounds of 60s. Regardless, I used a dipswitch setting of around 8 or 9 for most of my sets, and was able to get in 19 or 20 strokes on each. I really wasn't proud of the fact that I stopped early on my last set (Round 15) - I should have been able to power through that no problem.

Total distance, 2440m.

Strength/Skill
Clean & Jerk
3x1x1x1x1x1--- (my max 115)

WOD
3rds of this for time:

5 Clean & Jerk (135/95 RX)
10 Toes to Bar
15 Wall Balls

50-40-30-20-10
Double unders
Sit ups

For Time.

10.36 miles

Slow to splash pad pushing Eloise.