Strength
Strict Press
3-3-3-1-1-1

140

Shoulder hurt

WOD
5 Rounds
5 Push-jerks (185,115)
15 Wallballs

155 Cleans

11:49

Strength:

Deadlifts - 8x135, 8x225, 8x315, 8x365, 8x415

Metcon:

21-15-9: Deadlifts (315lbs), Box Jumps (30")

Time - 9:30

For 20 Minutes repeat for AMRAP:
Row 250 meters then do 25 pushups
I completed 9 rounds with about 40 seconds to spare so I did another 10th round and completed in about 21:30
I was still nursing my lower back and it felt pretty good overall. I was not killing it on the Erg but going at a decent clip. I started to break up the pushups at the 4th round into 20+5
Last pushups were tough 10,5,5,5
I stretched quite a bit and went home.
drank a smoothie with lots of greek yogurt, some frozen starwberries, blueberries and walked the dog. Took a hot shower and was in bed at a decent hour.

Warm Up
1 rd
10 wall squats
10 goblet squats 25lbs
10 air squats

squat mobility work

handstand push ups 5 sets AMAP (MOD wall walks)

Metcon

Helen

3 Rounds

400m Run

21 KBS 1.5/1p

12 Pull ups -- MOD Jumping pull-ups

Time 12:40

Unbroken kettlebell swings which I was proud of. Could improve with pull ups. Took too many breaks and want to start doing kipping pull-ups.

Front Squat
3-3-3-3-3
95-115-135-145-155

Various
30 cj
30 pull-ups
60 wall ball
60 sit-ups
60 du
60 air squat
For time: 38:01

Get As Far As Possible in 20 Min:

3 Rounds:

10 Power Snatch - 55 LBS
15 Pull-Ups - KNEE
20 H.R. Push-Ups - Thick Band
25 KBS - 26 LBS

1 Round
7 Power Snatch - 60 LBS

Skill
Snatch - 85kg PR, 87kg Failx2
C&J - 100kg PR, 102kg Foul

Midline
3x10 Back Extensions (15kg)
Tabata Hollow Rocks (Six Intervals)

For time 5 rounds
10 thrusters
400 meter run
10 pull ups

Three Rounds for Reps of:
Rd 1 Rd 2 Rd 3
14 pound Wallball shots, for one minute 27 22 23 72
75 pound Sumo deadlift high pull for one minute 23 18 20 61
Jumping squat for one minute 18 20 19 56
75 pound Push press for one minute 21 19 22 62
Row for calories for one minute 17 19 20 56