Deadlifts
5x5
185/225/275/315/375

WOD
For time
5 rope climbs
5 c&j 135
4 ropes
4 c&j 155
3 ropes
3 c&j 175
2 ropes
2 c&j 195
1 rope
1 c&j 205

Tough.

30 Thrusters #45
21-15-9
KB Swing #70
DU
30 Thrusters #45

3 5:00 Intervals, one attempt at Max Reps in each interval. Losers run 400m each round.
Thrusters
75# - 26 reps
95# - 16 reps
115# - 9 Reps

Then

10 Rounds
1:00 work/1:00 rest
Power Cleans - 155#

10 cleans per round or 10 Air Squat Penalty
100 Reps - No Penalty

5 Rounds for time

40 min time cap

22 Swings @32/24
22 Box Jumps
Run 400
22 Burpee
22 Pull Up (<-- modified from wall balls)

Stopped for a couple of mins in the middle to assist someone

3 Rounds 22 Swings, 22 Box Jumps, Run

20-Minute AMRAP of:
Pull Ups/Ring Dips; 3:1)
6 Handstand Push Ups (sub 15lb barbells)
9 Burpees
400m Run

3 rounds plus pullups and ringdips

250 partner ball situps

21-15-9 of:

Jerry Can Burpees
Jerry Can Swings
Jerry Can Overhead Lunges

Warm Up:
* 5 minute treadmill walk
* PVC Pass Thru - 5 minutes

Finish:
* Recon Ron:
* Pull Ups: 1-1-1-1-1 (Time: 3 minutes 45 seconds)
* Dips: 4-4-4-4-4 (Time: 6 minutes 8 seconds)
*Mobility WOD: Video #2

100 Burpee Challenge Day 20 = 20 burpees

I did this in the midst of my WOD

Sprint Intervals:

4x100m - average time 15
1x300m - 50.81 - very slow - big wind on track today
3x150m - 21.2, 22.6, 21.8
4x60m - 8.22, 7.94, 7.74, 7.79

All times sub-par today. Combination of weather and still getting over allergies.

Due to tapering for marathon did not do posted WOD. Instead did:

5/3/1 Back Squat Wk 4 (Deload): 115x5, 145x5, 175x5
5/3/1 Bench Press Wk 2: 160x3, 180x3, 205x10
5/3/1/1/1 Parallette HSPU w/ Abmat on ground
4x10 GHD situps
MU skill work
Max UBDU: 53