Dead lift (DL)
165# x 10
235# x 5
235# x 5
275# x 3
275# x 3
325# x1
347# x1
365# x 1
375# x 1

Sled
180# x 100 m, 10 good mornings x 65#
135# x 200 m, 10 good mornings x 65#
90# x 300 m, 10 good mornings x 65#

Back Squats:
3 @ 80%
3 @ 85%
3+ @ 90% of 1RM
125, 140, 150
Metcon, for time:
21 front squats (135/95) Rx weight
18 HSPU 2x abmat
200m run/row
15 front squats
12 HSPU
200m run/row
9 front squats
6 HSPU
200m run/row

Bench Press 3X5

5X155
5X165
4X175

Push Press X 50 @65#
Tricep pushdown X 50
Abwheel X 30

Snatch with broomstick

Drills: whole series

400m run

twice the following:
pull-ups x 20
swings x 30
squats x 40
sit-ups x 50
du's x 60

400m run

24:52

Squat 3x3

3x 155
3x 165
3x 185

5rnds

Deadlift x 5 @185#
Burpees x 10

6:59

Mobility:

Banded shoulder mobility X 2
Thoracic spine mobility

Strict Press 3x3

3x 85
3x95
3x110

Ring push ups: 5 on the minute x 10minutes
Lying tricep extension X 50 @12#

CAVEMANSTRONG

Power Snatch

3x65
3x65
3x75
3x85
3x95

Front Squat w 3 sec. hold at bottom
3x135
3x145
3x155

4rnds x45secs
Horse stance
handstand hold
tricep/lat stretch

facepulls x 50

Deadlift 3x5

5x225
5x235
5x245

Goodmornings @45# x30

AMRAP 10mins

5 Hang Power Cleans @ 95#
10 Burpees
15 Sit-ups

3rnds + 10burpees

Facepulls x50

3x3

300, 315, 330 (1)

Lost grip on 315 a little bit on the third rep of second set. Put barbell down after 330 and just felt so spent I didn't continue.

“Hari”

For time:

21 L-Pullups
100 Double-Unders
15 L-Pullups
50 Double-Unders
9 L-Pullups
25 Double-Unders

Time: 10:51