Low bar back squat: 5-5-3-3-1-1 65%, 75%, 85%

rest 5 min then:

15 min AMRAP

400m run/500m row

5 KBS 2Pd

7 SDHP

9 Goblet squat

Resistance Training:
Banded Box Squats
Black Band, Double Knotted*
12x 2 @ 50 % of 1RM
125LBs

*Started a new 3-week cycle with less band tension.

Extras:
4x 10 GH Raises
3x 10 Good Morning to Squat (95 LBs)
30 Weighted Knee Jumps(10 w/ PVC, 10 @ 15 LBs, 10 @ 15 LBs, 3 @ 45 LBs)^
1x 20 Back Squats Heavy (185 LBs) - Got to 16

^Alan corrected an error in my form (I was going forward and not firing straight up) and these got markedly easier as a result. I'd never done more then 15 LBs and with the form correction, I was able to get 45 LBs with no real problem.

30 Thrusters (95/65)
30 Pull-ups
30 Overhead Plate Lunges (45/25)
30 DB Hang Squat Cleans 40/25)
30 Hand Release Push-ups
30 KB Swings (53/35)
30 Presses (95/65)
Row 300m

22:15 - Scaled to Pack

25 Reps @ 75#, 35#plate, 40#DB, 40#KB, 250m

-3 min Unbroken Jump Rope
-10 Wall Balls 10 Burpees 2x (1:15)
-90 sec Handstand Hold (against wall)
-25 Squats 50 ft Lunge 2x (1:19)
-44in Box Jump
-800m Run forward 400m backward (4:35)

10 Rounds for Time of:
200 meter run
5 pullups
10 kb swings at 55#
15 pushups

1 minute jump rope - 1 point
90 second handstand hold - 3 points
25 squat 50 ft lunge x2 - time 1:36 - 3 points
3 minute plank - 3 points

7 rounds

400 m run

KB snatch 10R/10L

1.5/1 pood

Weirdly enough, 140 KB snatches weren't too awful. Nearly did every set of 10 unbroken.

7 Minute AMRAP
7 bar facing burpees
7 deadlifts @ 225

Grace

30 clean and jerks #135

Hang Power Snatch
1-1-1-1-1
115, 135, 155, 165, 170

10 min. AMRAP

5 burpee pull ups
10 med ball cleans #20

8 + 1 burpee