Wendler Strength:

Front Squats - 3x215, 5x225, 5x240, 5x255

Metcon:

21 Deadlifts (225lbs), 9 Pullups, 9 Ring Dips, 15 DL, 7PUs, 7 RDs, 9 DLs, 5 PUs, 5RDs
Time - 7:19

Elements Work:

EMOM - K2E - Completed 1, 2, 3,........12 Total reps = 78

15 minutes incline walk (at minutes 5, 10, and 15 I did 25 Pushups, 25 Squats, 25 Flutter Kicks)

Foam rolled glutes/hips/hamstrings (super tight and really exhausted today)

Back Squat Medley
10x @ 30% 1RM
10x @ 50% 1RM
10x @ 60% 1RM
10x @ 70% 1RM
Scale back down to 60% 1RM for AMRAP (I got 12, with two breaks. I did not come out from under the bar, I forced myself to rest in the weight)
Rested as needed between sets

3 rounds:
25x GoodMorning
25x GHD

4x15 Decline Bench Sit Ups

Valmistautuminen finaaliin (superfinaaliin)

Warm up (20 min)
4 rounds
Shuttle run 45 sec / rest 15 sec

Find your front squat x 3 (10 minute)
Time cap 10 minute

OTM 10 minute (10 minute)
Clean

For time
3 rounds
OHS lunge (16 kg/ 12 kg) x 10 m
Wall ball x 30
Box over burpee x 20
KB thruster (16 kg/ 12 kg) x 10

Mobility

3 Rounds for time FBG Style
1 min rest between rounds

Row for calories
Pushup
Lunge Steps
Pullup
TTB

Round 1 - 126
Round 2 - 110
Round 3 - 106

WOD

For time:

5o Wall Ball @20/14lbs

30 Toes to Bar

20 Hang Power Clean 60/40

M/ 39/ 135 lbs/ 5'-6"
I did a different WOD during my lunch hour today:
On the minute, for 10 minutes:
3 Front Squats + 20 DUs
I used 185 lbs for all sets. I then took a couple minutes and did another set with 205 lbs x 3

post wod:
30-20-10 of:
Hang power snatch 75 lbs
Jumping Pullups
Push Press 75 lbs
Box Jumps (20")

KILLER MetCon... WOW! took me about 14:00
I drastically underestimated this MetCon. Again the box jumps were a killer. The first set of 30 hang power snatches were tough as well. Easiest were the PP by far.

KBS
SITUP
WALLBALL

Choose rep scheme & stick to it for 7rnds

In Goodman from wall to wall and back:

Run
Run backward
Farmer carry (45 lbs plates)
Broad jump
Overhead walking lunge (45 lbs plate)
Bear crawl
Bear crawl
Overhead walking lunge
Broad jump
Farmer carry
Run backward
Run

Do 5 burpees in between each activity

Weightlifting
6x3 Power Snatch (40kgx3, 50kgx3, 55kgx3x6)
6x2 Power Clean & Jerk (50kgx2, 60kgx2, 70kgx2)
5-5-4-3-2 Front Squats (70kg, 80kg, 90kg, 100kg)
3x10 Back Extensions (25kg)
3x6 Single-Leg Hip Thrusts

Every 5min for 45 minutes

A: row 3min easy, 1min fast, 1min rest
B: ski 3min easy, 1min fast, 1min rest
C: AB 3min easy, 1min fast, 1min rest