Pre-WOD: 5X3 Front Squat: worked up to 255lbs

WOD: For Time: (20 Double Under/40 Sgls for every break)
-25 HSPU - (2 breaks)
-50 KB Swings (53#) (1 break)
-75 Push UP (1 break)
-100 Air Squat (0 break)
-125 Seconds of Plank (0 breaks)

50 wall ball (7kg)
100 push ups
50 wall ball

SWOD:
Athlete's Pick - push press @85

CWOD: 10!
KB Power Swings - 26lbs
Box Jumps

21-15-9

Thrusters 55

Pull-ups

at the end of each round:
1 st round: 15 ab rollouts
2nd round: 15 knee to chest (each side)
3rd round: 15 bow and arrow exercise (abs)

3 rounds for time
500 m row
1). 156.6
2). 154.6
3). 153.7

"Ledesma" AMRAP in 20min, of:

5 parallette HSPU
10 toes through rings
15 medball cleans @ 20 lbs/14 lbs

9 rounds + 8

S.W.O.D

D.L. 15 mins to find 1RM

F.O.D

Bag Work: Interval training

20min AMRAP
200m run
30 Double Unders
15 Box Jumps (24")
10 Ball Slams (40lbs)
5 Push Presses (75lbs)

Completed 3+100m. Too slow on my double unders. :(

75 overhead squats for least amount of sets at 80% of 5 rep max
Penalty for dropping the bar is 10 box jumps

For time and number of box jumps

19:27 @ 110#, 60 box jumps

Deadlift:
5 x 305
5 x 355
6 x 405

Too sore to do much on the last set

Front squats:
10 x 140
10 x 170
10 x 200