Deadlift
5-5 (warmup)
225#
5-5-5
295,335,385

3rds
15 SDHP 115#
400m Run

8:24

5x3
65-80-95-105-110

AMRAP in 20 Minutes
Buy in: 30 Pull Ups
Then, AMRAP
100m Run
15 Box Jumps
10 T2B
5 DB Jerks (R)
5 DB Jerks (L)

Finished 4 + Run + 25

Sprint Intervals:

100 yd sprints (on grass, rolling start) 6 x 100yds - 14.5, 14, 12.99, 12.65, 12.69, 13.15
60m sprints (on track, rolling start) 4 x 60m - 7.78, 7.75, 7.72, 7.78

Push press 5-5-5-5-5 (55-60-65-70-75, 1 at 80)

Then,

5 Rounds

5 Shoulder to overhead 185/135 (MOD: 65#)
5 Strict pull ups (MOD: kipping pullups and ring rows)
10 Toes 2 bar

Went light, since my lower back feels tight from yesterday's workout. Push pressed them all, so on a better day I could def go heavier and jerk them. Did 4 kipping pull ups the first round and tried to do at least 1 each round. Even that was difficult.

10 Push Press (started with a 63# bar the first 2 rounds, then increased weight to 73#)
Max set Strict Pullup Max (used green band)
5 rounds
Rest 2min between sets

a) for time:
100 DU
50 AM situps
40 CTB pull ups
30 KBS x 35#
20 BJs
10 goblet squats
= 9:30
b) 2x35 UB GHD sit ups
c) 3x15 UB HPCx95#
d) 3SP EMOMx6 min: 85, 75, 75, 75, 75, 75

3 rounds of:

5 clean and jerk (95 lbs)
10 pullups
10 box jump (24 inch)
10 kettlebell (45 lbs)
10 dips

then

50 bench press (45 lbs)

6 miles

Back squat 3 x 6 reps
195-195-195

Bench press 175 pounds
5-5-5 reps

Deadlift 1 x 5 reps
235