Dead Lift (DL) 1RM

Barbell warm-up then:

1 @ 70% #305
1 @ 80% #355
1 @ 90% #385
1 @ 100% #425
1 @ 105% #445, #450

BI: 5/3/1 Press Wk 1
105x5, 125x5, 140x5+ (6)

WOD:

FGB
3 Rounds of:
Wall-ball (20/14)
Sumo Deadlift High-Pull 75/55
Box Jump (20)
Push Press 75/55
Row (Calories)
1 Minute Rest

26,26,24,22,13
22,21,25,20,14
25,20,24,23,17

cleans @ 145 lbs EMOM
4-4-4-4-4-4-4

pull ups @ 15 lbs EMOM
3-3-3-3-3-3-3

5 rounds for time
5 dips
15 kb swings @ 53 lbs
10 sec L sit
5:41

5RFT
15 Push Jerk (65)
20 Sit up
30 Double Under

**Way too much time spent on double unders. Need to work on them a lot

AMRAP 20min

12 Ground to Overhead 115/95#
12 Chest to bar pull-ups
12 Pistols (6 per leg)

135x10, 185x5, 245x5, 295x3, 345x1, 415x1
Cleans 135#5, 185x3, 205x1, 215x1

Pre-WOD
5x3 push press
135, 185, 205, 225, 245, 275

WOD
3x5min AMRAP
2min rest after each round
10 KB swings
10 box jumps
10 HR push-ups
10 sit-ups

Rounds: 8

Skill
5x5 Unbroken Strict Deficit Handstand Pushups (3 mins rest)

Endurance
5K Recovery Run - 25:50
Kept it at about 5min/km. After the first three thousand meters my legs started to feel a bit heavy.

Pre-WOD
5 X 3 Back Squat- 185, 235,245,260,275

For Time:
50-40-30-20-10

Air Squats- No Hands, Burpee Penalty
Double Unders- Modified: 5 Burpees to start each set of (3 to 1) singles

Post WOD:
4 X 200 Meter Run
1:1 -Partner

used the jokers......10 pull ups with no band