Back Squat:
225 pounds, 3 x 5 reps

Shoulder press:
105 pounds, 3 x 5 reps

Hang power clean:
155 pounds, 5 x 3 reps

Bar dips
8-8

Warmup
3 rounds:
* 10 samson stretch
* 10 GHD
* 10 Pushups
* 10 Dips
* 10 Snatch (95,95,95)
* 10 DL (135, 185, 225)

WOD:
Five rounds for time of:
* 275 pound Deadlift, 5 reps
* 10 Burpees

DL were heavy for me.

WARM UP
A. MOBILITY
- Foam Roll: Quads
- Kneeling Hip Flexor
- Band: Lats
B. BURGENER WARM UP & SKILL TRANSFER DRILLS

C. DYNAMIC WARM UP
- Row 5 min

WOD – “BARBARA”
5 rounds, each for time of:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Rest precisely three mins between each round

Time: Rd1-03:31 Rd2-0:05:36 Rd3-0:06:30 Rd4-0:06:04 Rd5-0:05:43

Notes: Wasn't feeling that great. Only ate one meal all day, like an idiot, about an hour before workout. Crush it next time. Drop the hammer!

For time:
25x Ring dips
50x Pull-ups
25x Dumbell lunges (2x53#)
50x Clean & jerk (110#)
25x Dumbell lunges (2x53#)
50x Pull-ups
25x Ring dips

5 min AMRAP - 10 Thrusters (55lb db) / 5 pullups
Rest 2 min
5 min AMRAP - 10 Deadlift (135lb)/ 5 dips

21-15-9

Box Jump
Ring Dips
DU

21-15-9
GHD Sit ups
HSPU

Front Squats
5 Sets of 5 reps at Monday's ending weight - #10 205X5X5

Push Jerk
5 Sets of 5 reps at 11-5-12 weight +#5 205x3, 185x5x4

21-15-9
Ring Rows
Med. Ball Squat Clean, 20#/14#
Split Jerk, 115#/65#

AMRAP 12
4x DB Snatch
6x weighted squats
8x push ups
7rounds 4goblet squats