Overhead squat 3RM (68# bar)

3 Overhead Squat
EMOM 10min (used 53# bar)
+
21-15-9
Overhead Squat (used 43# bar)
Ring Dips with band (blue band)

Finished in under 10 min

Did at least 3 mini WODs for warm up then...

Run 200m
5 Wall Climbs
10 knees to elbow (scaled down to v-ups for round 3)
AMRAP 12min

Did 3 rounds + 1 run

Ended with prowler push relay.

Tired!

Pre-WOD
* 2 mile run

WOD - 10 rounds
* 5 deadlifts (225 lbs)
* 10 push-ups
* 5 pull-ups

Post-WOD
* 100 sit-ups

run 200m
d/u x 20
sit up x 40

time:
23:07

hammer press:
90x20
100x12, 110x8
110x7, 100x6, 90x7

Snatch to Max - 205! (not a PR, but haven't touched that in months)
C&J to Max - 265! PR!

Tire drags/pushes/jog around OG Barbell

5x3
65-85-75-75-75

200' waiter walk 25 ( switch arms 100′)
50 double unders
40 wall ball (light ball for wrist)
30 t2b
20 power cleans (75)
10 renegade rows
200' waiter walk 70/53

Back squat as heavy as possible 1 round x 20 reps: 125 lbs.

For time:
1000m row then
4 rounds of:
20 Toes to bar
15 Overhead press 2 65 lbs. (RX 115)
10 Box jumps at 24"
Time: 18:52 (included dropping from 75 to 65lbs after time started)

SS A

Romainian deadlift 5X5 40 kg
Barbell rows 5X5 40kg

Every minute on the minute for 10 minutes
5x Squat clean 30 kg
10x Burpees

Too tough, nex time 3 squat cleans 7 burpees
Only made four minutes

4 rounds for time of:

Ring Row on box x 10, Ring Pushup on box x 10, Atomic Crunch on box x 10

Last round of ring rows done with feet on floor