Overhead squats 5-5-5-5-5 <--Shoulders felt tight & did not feel good about the OHS. Last week about killed my shoulders. 35-35-45-55-55-65 overhead but it hurt too much to stabilize.

Then,

12 min AMRAP

15 OHS 95/65 <--55#

20 Pull ups

30 Double unders

2+OHS & 1 pull up

10 minutes stepmill

3 rounds:
30 steps OH walking lunge (no weight)
Run 300m

Sumo Squat @ 115lbs
(2 warm up sets, @75lbs)
5-5-5

Superset:
3x8 RDL
3x15 Lunge Jumps

Superset:
Flexed Range Low Squat 3x15
Good Morning 3x15

Rear Foot Elevated Split Squat 2x10 each leg
Single Leg Leg Press 2x10 each leg

Calf Raise 5x15

Lying Hamstring Curl 50x

5 minutes 30:30 Stepmill Tabatas

Sprint Intervals:

150m sprints - 5x150m (rolling start, 5 to 6min between reps) - 23.5, 21.29, 20.13, 20.53, 20.63
100m - 1x100m - 13.43

5 Round For Time
- 20 35 lb KB Sumo Deadlift High Pulls
- 20 Abmat Situps
- 10 Single Arm 35 lb KB Push Presses each side

2x max plank afterwards

Ring MU Toe Nail strict transition 5x3
7x1 Muscle Up Negative
+
Snatch 5x3 @ 75%
+
Snatch Pull 5x3 @ 90% 1RM Snatch
Back squat 6x5 @ 70%
+
3rft:
Dumbbell snatch, 15 reps, right arm
10 Pull-ups
Dumbbell snatch, 15 reps, left arm
10 Pull-ups

200m farmers walk 24/16 kg KB
50 DU
40 OHS 50/35
30 Push ups
20 GTOH 50/35
10 CTB
200m Farmers walk

10min emom
1 Toe Nail MU Transition
+
Snatch 5x2 @ 80%
+
Snatch DL 5x5 @ 1RM snatch
Back squats 4x5 @ 77,5%
+
12 min EMOM:
1: ME Chest 2 Ring hold
2: rest
3: ME Lock out in rings
4: rest
ME=Maximum effort

A partner WOD.
Each team gets one pull up bar, 1 kettle bell and one barbell.
Team completes Helen, then completes Grace afterwards.
They can tag in and out but both athletes must complete the 400 meter runs in Helen.
Score is total time it takes the team to complete both workouts. Come with a partner or get matched up.

Helen - 3 Rounds for time of 400M Run, 21 Kettlebell Swings, 12 Pull-ups (35#/55#)
Grace- 30 Clean and Jerks for time (95#/135#)

Result: Oleg and Justin (the tall guy from CrossFit Love, Northern Liberties, Philly) 12:40

warmup:
2 rounds of
50 doubles
1 min handstand hold
bear crawls
5 ring dip progressions

wod
3 rounds of
10 turkish getups left arm
10 turkish getups right arm
10 push ups

30# kb

then 4x5 back squats:
135, 225, 275, 315

warmup:
100 doubles

3x5 hang cleans: 115, 135, 165

then
4 rounds
10 wall balls
10 pull ups
4 man makers (35# db each arm)