0.25 mi warm up
1 mi - 100% effort
2 mi - Recovery pace

Ran 1 mile in 6:44 (slight gradual incline)
Ran remaining 2 miles in 8:41 & 8:42

Total Time of 24:09 for average pace of 8:02 for 3 miles.

For time

5 rounds

400 meter run

15 Overhead Squats (95 lbs, RX)

50/5 60/4 70/3 80/2 85/2 90/2x3
28-34-39-45-48-48(2)-50(1)

Sn Lift Off
80/5x5
45 (4 sets), 50 (1 set)

Weighted planks
3 x 30s
25-40-40

On the min:
5 pull ups
10 HRPU
15 squats

plus 10# vest

Clean (HB)
50/4x2 60/3 70/3 75/3 80/3x3
31-37-43-46-49

Clean Lift Off
80/5x2
55

Shrugs
2x10 @ 45 kg
1x5 @ 50 kg

4 rft:
400 m run
15 thrusters (95# advanced)
15 pull ups

5 Rounds
Run 400m
30 GHD sit ups
15 DL @ 120kg

5 rounds with 2 min rest after each round

5 power cleans 155#
10 burpees
100m run

I did this a little different. I did 6 Rds. with 1 minute rest between each Rd.
Next time I won't try to do what Cory or mike do. This taxed me more than I thought it would. I'll say it again...155# is just plain heavy.

Back Squat
5x3
255#

GHD
4x10

My back started to act up so I cut this wod short. Squats felt better than they have in a long time.

21 Deadlift #225
21 Toes To Bar
9 HSPU
100M Run

15 Deadlift
15 Toes To Bar
7 HSPU
100M Run

9 Deadlift
9 Toes To Bar
5 HSPU
100M Run