being

A. Clean grip DL; build to a tough 3 TnG - 335#
B. Weighted dip; 5, 5, 5; rest 2 min - 53#
+
20 seconds max reps KBS 2 pood
20 seconds max reps burpees
20 seconds max calories airdyne
Rest 5 min actively
x5

pretty much stayed consistent at 10-8-8 across each set

Legs are beat up after deads. Foam roll, very painful.

3 rep max bench press:
3x 135 lbs
3x 185 lbs
3x 205 lbs

Complete as many rounds in 15 min of:
250 m row
100 lbs DB snatch 10 reps each arm -> sub'd 45 lbs

5 rounds + 161 m

I'd be very impressed to see this workout done we 100 lbs DBs.

Skill
Max Strict Muscle Ups - 3
10 mins of Double Unders
5 mins of HS Walk

WOD
Five rounds for time of:
7 Squat Clean Thrusters (35kg)
10 Pullups

Back squat 3 x 5 reps
225-225-225

Bench press 3 x 7 reps
175-175-175

Deadlift 1 x 5 reps
245

1-6-1 ladder
Deadlift (165)
Burpee
Then 400m run
10 strict press
400m run

5-5-5-5-5

Strict pull-ups
Shoulder press

95
115
125
125
135

5 rounds for time

275 deadlift 7 reps
30 squats
HSPU 7 reps

Subbed 225 deadlift
5 HSPU

Pre-WOD - 11 Minute Clock:
- 5 minutes
2 Power Snatches OTEMEM (#45, #50)
- 1 Minute Break
- 5 minutes
1 Power Snatch OTMEM (55#) Finally getting my strength back a bit and focusing on active shoulders with heavier weight!

WOD - 10 Minute Clock OTMEM:
Alternate Minutes (Minute 1, KB; Minute 2, 200M; Minute 3, KB ...)
- 15-KB Swings (53#,35#) Used #35
- 200 meter run (did 100 singles, for all rounds except 2, did 60 singles)

Challenge:
12.5 tire flips in 1 minute: 2 points
Tabata situp attempt before my back started hurting: 56 (.5 pt)

40 Wall Balls
40 Sit Ups
20 Box Jumps
40 Push Ups
80/160 double under/singles
20 Pull Ups
20 Burpees
40 Lunches