5X3 Front Squats (45, 55, 65, 75, 85)

WOD: 3 Rounds For Time-

50 Double Unders (subbed step ups)
21 KB Swings - 25#
12 HSPU - subbed barbell press

Shoulder really bothering me at the beginning of this WOD. Began step-ups holding KB (15#). Could only complete a few of each round and had to put KB down due to shoulder. 25# KB swings were killing me, and had to drop to 15# bar alone for shoulder press. Don't know what was up, but shoulder not happy at all.

Time: 10:06

5x3 Bear Complex - 2 sets at 35#, 3 sets at 45#. Being very careful with shoulder after yesterday.

WOD:
15 min AMRAP:

9 deadlift (155#/95#)
12 hand release push-ups (on knees)
15 box jump (24"/18inch) (subbed step-ups)

Didn't realize this was the same Open WOD we had done previously. Rx'd weight for women was really 100#, not 95#. I did 100# on previous attempt. Beat previous by 9 step-ups, but not true comparison since weight was slightly different.

5 rounds + 10 box

5 Bar muscle ups
10 deadlifts @ 120kg
15 ghd sit ups

3 rounds

Narrow bench, Wendler week 2

Push press, Wendler week 2

"Gentle Flow" w/Samantha

6 min amrap
12 box over burpees
12 dead lift 80/55kg

WOD: "The Dirty Thirty"

For time:
30 Calories on the Rower
30 Barbell Thrusters (45/33)
30 Pullups
30 Box Jumps (20"/16")
30 Double Unders
30 Kettlebells Swings (55/35)
30 Situps
30 Wallballs (20/14)
30 Burpees
300m Farmers Walk (40's/25's)

Mod w/ 70# KB, 25# MB, and 45# DB

10x2 Deadlift

Worked up to 455# for 2.

5 rounds for time:
Legion Run
30x Hand Release Push-up
30x KB swing (24kg/16kg) (Russian swings, focus on hip snap)
30x situps