Strength:

Deadlifts - 5x135, 5x225, 5x315, 5x365, 5x405, 5x425

Metcon:

5Rnds - 5 Push Jerks (155lbs), 10 T2B, 15 Ring Rows, 20 Jumping Lunges

Time - 15:40

2 strict press

10xHSPU
10xOHS Lunge 40kg

Pre-WOD:
- Find a 1 RM Bench Press (125# PR!!!)
- Find a 1 RM Dead Lift (115#, not a PR)

WOD - For Time:
"JT"
21-15-9
- HSPU
- Ring Dips
- Push Ups

Pre-WOD:
- 10 Min minimum mobility work.

WOD - For Time:
5k Row or Run

Pre-WOD
Find a 1 RM Front Squat (160# PR!!!)
Find a 1 RM Back Squat (195#, the same)

WOD
3 RFT
-50 II unders

-20 T2B (did GHD instead)

Pre-WOD
Find a 1 RM strict press (90#, not a PR)
Find a 1 RM jerk (145#, same)

WOD
7 min AMRAP
Snatch (95/65#)
Burpees
3-3
6-6
9-9
12-12
15-15
Etc

Strength: 5-5-5-3-3-1 OHS 20,25,30,35,40,45 kgs

Metcon:
4 RFT
3 Power Clean 60kgs
6 Dips

Time: 3m 56s

1 rep max of Squat, Overhead Press, and Deadlift

Squat PR=275 lbs
Press PR=115 lbs
Deadlift PR=315 lbs

Crossfit Total=705

"Tabata This!"

Tabata Row - Damper at 7, no monitor so counted pulls 12
Rest 1 minute
Tabata Squat - 14
Rest 1 minute
Tabata Pull-up - 8
Rest 1 minute
Tabata Push-up - 8
Rest 1 minute
Tabata Sit-up - 9

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".