Dead Lift Max: 115 5x5

2k Row time 10:00:04

A1) back squat @ 30×1, 4-6 reps x 4 sets; rest 90 sec
75#
A2) weighted pull up (weighted negative @ 31J1); 3,3,3,3; rest 90 sec
Still need assistance on machine 20+ :(
+
10 min AMRAP
4 burpees
6 kettlebell swings (overhead)
8 wall balls

6 rounds!

8 Min AMRAP:
1 Ground to Overhead
1 Pull-up
2 Ground to Overhead
2 Pull-up
3
4
5

Back Squats 12-10-8-6 (22 lb bar, 30 lbs weight)
20 DU
15 Wall Balls
1- V Sit Ups

Squats

7 Pullups
7 burpees
Amrap 7min
Finished 6 rounds + 1 burpee

Then, straight into:
400m Run
30 Wall Ball (used 10# ball)
15 Overhead Plate walking Lunge (used 25# plate)
3 rounds

Finished in 26:34 (not sure if amrap time included here)

Capacity Test
pull ups - 51

Strength:
Strict Press
5x5 - 95lbs

WOD1 - 4:35
Thrusters (25/40)
Burpees
5 to 1 (x2)

WOD 2 amwrap 12min - 5 rounds
B/W Row x 6
Push Ups x 9
CoffIn Sit Ups (10/20)

15-12-9-6-3 reps for time of:
Chest to bar pull-up
135 pound Clean and jerk
Push-up

WOD
4 rounds
5min AMRAP
18 Box jumps (24/20)
15 T2B
12 Push press (95/65)
Rest 2 min

65#, knees. 7 rounds + 33 reps.

AM
Track & Field
Dynamic Stretching (Warm-up)
Gymnastics (Glide Kips, Bar & Ring Muscle-ups, Handstands, Flips)
Foam Rolling + Upper Body Stretching (Cooldown)