Capacity test:
1km run 3:21

Snatch 3x 80% - 52.5kgs

WOD: 6:09
Swings
Goblet Squats
SLDL
(16/24)
10 to 1

Extra - farmer
2-3x 30m with 172kgs

Snatch
5 x (1 snatch, 1 hang snatch, 1 OHS) - built up to 55kgs

5 x clean & jerk - 85kgs

5 x jerk off the blocks - 55kg limit

Wendler:

Front Squats - 3x185, 3x205, 5x225, 5x240, 5x255

1000 row for time - 3:36

Metcon:

4 Rnds: 250m Row, 10 T2B, 10 Ab Mat Situps, 10 K2E, 10 SL Situps, 10 GHD Situps

Time - 23:20

@ 12:45
21-15-9
Snatch, 115#
T2B

rest 1 min then,
30 burpees
500m row

FT @ 17:17
12 Burpees
50 Goblet squat 1.5/1pd
12 Burpees
50 Pull-ups
12 Burpees
50 Sumo DL high-pulls 1.5/1pd
12 Burpees
50 Walking lunges
12 Burpees
50 Push-ups
12 Burpees

"DT" @ 9:17
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Strength:
Clean, 2-2-2-2 (last two sets at 80%)
Deadlift, 2-2-2-2 (last two sets at 80%)
Metcon
“Elizabeth”
21-15-9:
Squat Cleans, 135/95
Ring Dips

Power Cleans @ 135#
10:24

3km run with sandbag
rest 5 min

8x 2 min 175# log clean & jerk with partner
rest 2 min

8x 30 sec tire flip
burpees for other 2 ppl
rest 2 min

3km run with sandbag

75-95-105-115-125
125-130-135-140(f)-140
140-105-115-115-115

Total weight: 5335
Last time: 5725
PR: 6455

Haven't been lifting enough and had to scale back on PJ for fear of a wrist or back injury.

Muscle Ups x 5

21-15-9 - 40kgs - 6:00 (disappointed)
Thrusters
Toes To bar

15 minute Amrap - 14.5 rounds
5 pull ups
10 push ups
15 double unders