-Buy In-
2 Rounds (Not for time):
10 Box Jumps
100m Run

WOD
Front Squats 3-3-3-3-3
(185, 195, 205, 225, 240)

-Cash Out-
Deadlift 3-3-3-3-3
(235, 255, 285, 305, 315)

Pulled previous PR 3x!!!

1-1-1-1-1-1-1

95 - 115 - 125 - 135 - 145 - 155 (successful clean & jerk, but lost balance while standing up) - 155 F

30min nonstop:
15min sledge push @40kg
15min sledge pull @60kg

10 kneeling ab wheel roll
8 strict pull ups

150 wall balls, 90 DU or 180 singles time cap 12 minutes

Clean and Jerk: 6x3

“McGhee”

30min AMRAP
5 Deadlift 275 - modded to 225
13 Push-ups
9 box jumps 24″

15+3DL

Tough hero WOD. Enough said.

7:00 min AMRAP burpees

CrossFit Total

1Rm Backsquat 305 PR, Failed on 325

1RM Shoulder Press 165 Tied PR, Failed 170

1RM Deadlift 365 50 pounds under PR, failed on 420

Score is total weight of all 3 lifts.

Not too shabby considering I'm being a little bitch about my back. Felt really good deadlifting heavy again.

835

Warm Up:
2x
10 Jumping Squats
10 Push Ups
10 American Kettle Bell Swings

Mobility:
Squat on wall
Pain ball on feet

Max Effort:
21 Heavy Back Squats^
215 LBs (all 21 reps)

^You must get 21 in a row but it also must be hard to reach that number. Better to go heavier and miss a few reps than get 21 in a row too easily.

Extra:
100 Wipers (not for time)

The push ups in the warm ups were a tad tough after the burpees yesterday!