Crossfit warmup x3 rounds
lots of stretching and foam rolling

AMRAP in 7 minutes, burpees:

85

AMRAP in 10 minutes:
15 pullups
30 pushups
50 squats

3 rounds plus 15 pullups plus 15 pushups

AMRAP in 10 minutes
25 lbs DB

10 rounds

Run at the Stanford dish 5.53 miles, 49:00

5.3 miles, 51:36

WARM-UP
1 MIN THERE AND BACKS - DYNAMIC STRETCHES
10 FRONT SQUATS W HOLDS
10 VERTICAL POWER CLEANS (TEACH FOR STRENGTH)
10 POWER CLEANS (TEACH FOR WORKOUT)
10 PUSH JERKS
10 SPLIT JERKS

STRENGTH
FIND 5RM VERTICAL POWER CLEAN (SHOULDERS BEHIND BAR)
(105)
WOD
"HEAVY GRACE"
30 CLEAN AND JERKS (95)

WARM-UP
1 MIN THERE AND BACKS - DYNAMIC STRETCHES
10 FRONT SQUATS W HOLDS
10 VERTICAL POWER CLEANS (TEACH FOR STRENGTH)
10 POWER CLEANS (TEACH FOR WORKOUT)
10 PUSH JERKS
10 SPLIT JERKS

STRENGTH
FIND 5RM VERTICAL POWER CLEAN (SHOULDERS BEHIND BAR)
(105)
WOD
"HEAVY GRACE"
30 CLEAN AND JERKS (95)

Weighted Pull-Ups/ Chest-to-Bar Pull-Ups
3-3-3-3-3

20 min AMRAP
10 KB swing 53/35
10 box jumps 24/20
10 sit ups

//

Medium + skinny purple bands

Shoulder Press 5-5-3-3-1-1 (30-40-50-60-65)

Then,

400m run
15m handstand walk(scaled to 6 wall walks) (MOD: wall walks)
400m run
30 Pistols (MOD: held the bar)

2 rounds

Didn't try for a shoulder press PR as I tend to overextend my back when it gets heavy on those. All else felt fine.