Strength- Dynamic Bench

1) Floor Press- 9×3@ 50% bar + ~25% chain @ 55 bar + 30 chain
3 sets each of wide, regular, close grip

2a) Strict Pull-Ups- 3×8-10 (8 reps blue)
2b) Strict Press- 3×8-10 (8 reps @ 45)

Met-Con

10 KB Snatches (R) (53/35) @ 26
10 KB Snatches (L)
10 Box Jumps (24/20) @ 20in
-10 min AMRAP-

4 Rounds + 23 Reps

back still sore, very empty stomach

AMRAP in full PPE on air until low air alarm goes off of:

-10 Tire strikes with flat head axe
-Tire pull with rope from bay door to back bumper of E10
-Up and down stairs once farmer's walk with 50 lbs in hand
-5 Pull Ups

Then:
Practice controlled breathing methods for time until SCBA goes dry:

Completed 4 rounds of the AMRAP.
Clocked 33:09 after bell went off using controlled skip breathing.

I did this as almost EMOM - I probably took more time than that between rounds but wanted to focus on more technique and less about conditioning.
This was supposed to be 80% of 1 RM, but I used a little more. I have only done 175 for C&J so my weight of 145 was a little over the 80%, but I"m certain I could do 185 at this point. and 80% of 185 would give me 148 to use.
I started to do 1 Clean (squat clean), 1 FS, and then 2 jerks.
After the first round I switched to 2 Cleans and 2 Jerks.
After about the 7th minute, I switched to doing split jerks. I was off on my timing and not so rock solid on my jerks. Also I was not as explosive on the dip and drive. When I switched to the split jerks, all the jerks were much better.

I did use the wrist wraps and some chaulk but that was it.
I woke up and got out of the house a little late, so I warmed up quicker than normal and kind of rushed the entire workout today. Still a good workout overall. I hadn't done cleans in a while and they felt good overall. I think my shoulders are little oveworked with the KB WOD a couple nights ago and this this morning.

Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

CALENTAMIENTO
WOD: Strength Day
4-3-2-1-1-1-1 (Barra Azul)
Dead Lift (20kg,25kg,30kg,35kg,35kg,35kg,35kg)
Back Squat (10kg,15kg,20kg,25kg,30kg,35kg,35kg)
Snatch Balance (5kg,5kg,5kg,10kg,10kg,10kg,10kg)
Push Up (5kg,10kg,15kg,20kg,20kg,20kg,20kg)

There is no description for this WOD as it is stat.

Weightlifting
Hang Snatch (40kgx3x2, 50kgx2x3, 55kgx2x1, 60kgx1, 65kgx1, 70kgx1)
Hang C&J (50kgx2, 60kgx2, 70kgx2, 80kgx1, 85kgx1)
5x2 Paused Back Squats (100kg)
3x5 Tuck Jumps + 5 Bunny Hops
2 minute Abs

I did this Open WOD at the GF YMCA and it was ok.
14 minute AMRAP of:
60 cals on the rower (start with hands off national go
50 T2B ( I did this as3 sets of 10 then 2 sets of 6 and a quick 6)
40 wallball (the heaviest balls they have are 10 lbs and I used those but launched them to about 14' or higher-I ended up do h these as 4 sets of 10 and I took way too much rest inbetween)
30 Cleans using 135 lbs (this was a gasser and a killer. I probably too too long between sets and was doing sets of 2 usually. I had about 4 minutes when I started this and needed all of that)
I think that I should have pushed to not rest as much between sets and pushed harder to have less rest n the wallball. All I need is a minute to do the MU
20 MU
(Repeat if completed before 14 minutes)

A. Deadlift - build to tough triple
B. FT:
50 Wall balls
50 KBS, 70#
50 Situps
50 Dubs
50 Burpee no pushup box jumps

A. 345
B. 10:47

I started with doing 5 rounds of EMOM for 10 minutes of:
odd minute: 3 bar facing burpees and 5 Thrusters with 115 lbs
even minute: 3 bar facing burpees and 5 power cleans with 115 lbs

in the last minute I switched out plates and started on the next 5 rounds of:
3 bar facing burpees and 5 DL (I increased the load, 185, 205, 225, 234 ,245
all DL felt great and came up quickly. I didn't want to do sets of 135. I wanted to have a little weight on it. I was using 2 35 lb plates so it was a little lower to the ground as well, since it was a little light still.

Fun good workout.... similar to a WOD I saw on Metropolis, but they Rx 135 and that's a little too heavy I thought for the thrusters for me. Maybe next time... or if I have bumper plates so I can drop it off the clean and the thrusters, etc.