5 rounds
15 double unders
15 BF sit-ups

M/ 39/ 135 lbs/ 5'-6"
I did a quick lunchtime WOD of Snatch balance mostly.
Did a quick warm up and then started on Snatch Balance.
75 x 5
85 x 5
95 x 5
105 x 5
115 x 5
115 x 5
125 x 4
135 x 4
145 x 2 (fail) - went into 115 for 2 to finish off.
I did 3 sets of 20 DUs + 5 burpee pullups super fast to burn things out
A bit of a stretch, shower and back to work.

Deload Week
Back Squat
5 @ 40%, 50#
5 @ 50%, 60#
5 @ 60% of 90% 1RM, 70#

For Time:
800m Run (3:33)
40 Wall Balls, 14# Rx
20 Toes to Bar (knee tucks)
400m Run
30 Wall Balls
15 T2B
200m Run
20 Wall Balls
10 T2B

Finish : 18:23

So sick, thought I would vomit after ever run and all through the wall balls.

Skill
5x1 Strict Weighted Deficit HSPU 10kg (2 mins rest)
Snatch Complex - 60kg (1 Snatch Pull + 1 Snatch)
C&J - 80kg
Clean - 100kg
3x10 Good Mornings (40kg)
3x15 Russian Twists (15kg)

Strength
3-3-3-3-2 Front Squats
(70kg - 80kg - 90kg - 100kg - 110kg)

WOD
Five minute AMRAP of Weighted Cindy (10kg):
5 Pullups
10 Pushups
15 Squats

Didn't push much on the squats as I was going weightlifting in the afternoon.
6 rounds + 1 Squat

every 30s 1 power clean and power jerk

7 rounds of:

7 push jerk (105 lbs)
7 pull-ups
7 burpees

home to Bethel

10/9/8/7/6/5/4/3/2/1 rep rounds for time at 70% body weight:

Deadlift
Bench
Clean

Thrusters 3x3
125/165/185

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
95# for all movements.
EMOM complete 4 burpees.

"Tabata"

Sled Push- did 6 reps
rest 1 min.
Floor Wipers (135,95)- did straight leg lifts in 26 reps
rest 1 min.
SDHP (53,35) Did 50 @35lb
rest 1 min.
Lateral skier 20" box-did 66 on a 12" box
rest 1 min.
Push Press (75,55) Did 39 @75