A: 8min emom
3x clapping push ups
B: CGBP 5rm@ RPE7 + 3x5 deload sets @90%
C: Superset x3
C1: Strict HSPU x8-12
C2: Ring rows x8-15
D: Ocklusionsböj @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
E: Ocklusionscurls @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set

Due to tapering for marathon did not do posted WOD. Instead did:

5/3/1 Back Squat Wk 4 (Deload): 115x5, 145x5, 175x5
5/3/1 Bench Press Wk 2: 160x3, 180x3, 205x10
5/3/1/1/1 Parallette HSPU w/ Abmat on ground
4x10 GHD situps
MU skill work
Max UBDU: 53

Pre-Wod:
Work up to heavy 1 rep Power Clean

WOD:
10-9-8-7-6-5-4-3-2-1
Body Weight Deadlift
Bar Facing Burpees

Warm-up
400m jog

WOD 1
10 Rounds
100m dash
10 HRPU

WOD 2
100 Air Squats

Pre-Wod

Work up to heavy 1 rep Power Clean (115)

10-9-8-7-6-5-4-3-2-1
Bodyweight Deadlift (125)
Bar Facing Burpee

Box jump

I love when my shoulder decides to flare up. It's wonderful (sense the sarcasm). So I scaled the over head stuff for Ring Rows & subbed pushups due to tearing. Since it's not a comp, not point in tearing...

50 Backsquats (95)
40 Pushups
30 Ring Rows (parallel)

50 Front Squats (65)
40 Pushups
30 Ring Rows (parallel)

50 Goblet Squats (45)
40 Pushups
30 Ring Rows (parallel

30DU
10OHS
20GHD Sit-Up

3 Rounds For time
Time limit 20min

Scaled 85lb

DNF 2 3/4 Round

Buy In- 1000m Row

Then,

30 Double unders

15 Toes 2 Bar

10 Supine ring rows

3 Rounds

Pre Wod:
Find heaviest weight for back squat 1x15 reps: 95#

Mobility work