21-15-9 sit-up, wall ball (20 lb.), burpees.

Completed 12 rounds @ 95

8 reps into round 13.

A. 5x5 safety bar squat @21x1; 65%; rest 2 minutes
-175 across. felt good. maybe a slight favoring of left side on some of the last reps. need to stay focused.
B. close grip bench press @20X1; 5, 4, 3, 2, 1; rest 3mins
-185,205,215,225. stopped at 2 reps because elbow started to flair.

C.
10min amrap
60 bar facing burpees
30 OHS 120/90#
10 MU
-finished 9 mu.
-burpees finished at 4:32. consistent but slow pace
-OHS finished at 7:46 (3:13). 10-5-5-5-5. should have pushed for 3x10.
-MU 4-1-1-1-1-1. right shoulder is sore after. likely due to poor positioning on transition once i was fatigued.

D. 2 sets:
DB farmers walk - 70# DB 3 lengths of gym
-grip was smoked.
rest
10 weighted barbell step ups
-120#. 10 reps on right leg and 5 on left. felt good.

WOD:
5 Rounds for time (155/110):
12 Deadlift
9 Hang Clean
6 Shoulder to Overhead

A. Clean and Jerk, build to tough single in 10 min
+
7 min ladder
Clean and Jerk, 135#
T2B
3,6,9,12,15...

A. 300
+
63 reps (12 + 21)

8 x 200m, rest 1 min

00:37 +- 1.5

Strength/skill
15min to work on squat snatch

Stayed at 65 to work on technique. Plus, legs were dead from yesterday.

WOD
For time:
750m row
30 air squats
500m row
30 air squats
250m row

RX. 8:33. Legs were dead

Push Jerk
20 Unbroken
115#, same as last time 12/9

12min AMRAP
10 C2B Pull ups
15 HR Push ups
30 Squats

4+21

30m of it...not much rest in between sets...fast forward when done

Wendler:

Bench Press - 3x230, 3x240, 3x255
Hang Cleans - 3x195, 3x 205, 3x215
Deadlifts - 3x385, 3x410, 3x430

Double Unders - 30 x 9 = 270 reps