Strength
3x5 Front Squats (50kg + 10kg vest) 3 min recoveries
Rest 5 mins
1x12 Back Squats (50kg + 10kg vest)

WOD
5 rounds for time of: 400m Run 7 Heavy Thrusters(50kg)

This WOD destroyed me!

Endurance
10x30s Sprint at Max Effort
Rest 2 mins between sprints
This was nice.

Skill
HS Walk Practice + Bar Back Levers

Strength
3x5 Shoulder Presses (50kg)

WOD
"Gwen" - 15-12-9 reps for time of: C&J (40kg) with 1 min rest between sets
The WOD was hard,fast and fun!

Run 800m

15 Burpees

15 KB Sumo-deadlift high pull 2p/1.5p

15 Hand release push ups

3 rounds

Didn't stop on any of the 800m. Happy with that, but still biggest weakness.

WOD:
10 rounds
swim 50m free
rest 1 minutes

Cooldown:
50m breast stroke - slow
100m free - slow

In teams of two, 4 RFT:
-30 Squat Clean (95)
-30 Box Jump (24")
-400 Meter Run

5x5 of push press

95#
135#
145#
150#
155#

21-15-9-3 of:

sdhp 95#
power cleans 95#
push jerks 95#
overhead squats 95#

man the sdhp was serious business. I should have gone faster on these.
power cleans on 1st round I did 10, 5, 6. 2nd round: 10, 5. 3rd round: 5, 4
push jerks 1st round 11, 10. 2nd round: 10, 5 3rd round: 5, 4
overhead squats 1st round: 11, 5, 5. 2nd round: 10, 5 3rd round: 5, 4

great wod that pushed me to get back on the bar.

Power clean
2-2-1-1-1
135,185,225,255(f),245

Deadlift
3-3-1-1-1
225,315,405,455(pr)

50 burpees

21-15-9
Cleans #155
HSPU

Behind the neck press (strict)

9 sets of 3 (90%)