3rds

1min overhead squat 45lbs 15, 15, 19
1min rest
200m run
1min rest
1min HRPU 20, 20, 22

3rds
1min overhead squat 45lbs 8, 10, 13
1min rest
200m run
1min rest
1min HRPU 20, 20, 18

3rds

1min OHS 95# (13, 13, 13)
1min rest
200m run
1min rest
1min HRPU (28, 28, 28)

Bench:

3 x 190
3 x 215
8 x 245

Assistance:
3 rounds:

10 strict pull ups
15 ring dips
20 abmat sit-ups

7:01

jerk push 3x3
95; 115; 115

4 rounds

55lb/35lb kettle swings
20 knee to elbow
20 20lb med ball cleans

1st round 55lb kettle
2nd round 35 kettle; technique flaw on knees to elbow
3rd round " " " " " "
4th round only 35 kettle didnt finish

25:00 min

x3 max effort
45-135-185-205-245

Deadlift
3-3-3-3-3 275

WOD (approximately 20 min):
Pick a partner and complete the following reps per group (one person works at a time, but runs are together)

3 rounds:
-30 Toes to Bar
-30 Thrusters (95/65)
-30 push ups
-Gate sprint

Partner: D the Destroyer

EMOM for 7 minutes
Squats 2 x 235#

3rds
7 Front Squats (115)
14 Inverted Push-Ups (24")
21 KB Swings (70->55)

Completed scaled: 7:50

For time,
1000 m Row
30 Deadlift, 225/155
30 Bar Facing Burpees

Pre-Wod
1RM Deadlift
5x 75% -190
3x 85% - 215
1+ 95% - 245 (did 2)
2 box jumps between sets

WOD for time:
10 power cleans (185/115#)
400 m run
20 HSPU
400 m run
10 power cleans