5x3 strict weighted pullups (53#)

3x10 OHS (135#)

double KB swings (45# in each hand)

Swings were tough and awkward at first, but felt good once i got used to the motion. They are really good for strengthening my core.

1 minute of

wall ball
SDHP
box jump
push press
row.

Round 1 = 144
round 2 = 117
round 3 = 106
total = 367 (3 rep PR)

5RFT

14 front squat 70/60/50/45/40
60 DU

Barbell Row
4x10

2 rounds of:
400m Run moderate/hard
400m Run easy
400m Run moderate/hard
400m Run easy
400m Run moderate/hard
400m Run easy
4 min Rest

Then

5x200m Rowing sprint with max effort and full recovery btw sets.

4x10
85%

Every minute
3 power clean + 3 stoh

Warm Up:
2 Rounds of:
–3 min prac­tice of Dbl Unders
–2 min sit ups
–1 min squats

Work: Tabata Mash Up
Com­plete 3 Rounds of -
16 Rounds of 20sec work / 10sec rest
alter­nat­ing between:
Wall Balls
Burpees
REST 3min. pre­cisely between rounds

For Time:

50 Burpee

10 Double Unders

40 Burpee

20 Double Unders

30 Burpee

30 Double Unders

20 Burpee

40 Double Unders

10 Burpee

50 Double Unders

I squeezed this one in before I hit the road. I did all but my 30 rep set of DU's unbroken. Obviously, burpees were the killer!

WOD:
10-9-8-7-6-5-4-3-2-1
Front Squat
1-2-3-4-5-6-7-8-9-10
Push Press

Went #135, that was about right for how I felt today.