25k airdyne 30 sec rest x4
1 minute DB Clean and Press 30 sec rest x8
1 minute ball slams @ 35# 30 sec rest x8

grip work

5 rounds for time of:
400m run
15 OHS at 95#

2 rounds of:
Side squats x 15
Squat rotation x 15
Overhead squat (no weight) x 15
Single leg deadlifts x 15
Walking lunges x 10
Side leg lifts x 8
Plank x 20"

Bodyweight - Home

Mobility
Roxanne burpees
Burgener Warm-up

Dan John Big 21 Clean and Press
60-65-70-75-80-85-90-95-100

5 Rounds
7 Burpees
10 Hang Power Clean 70#
10 Push Press 70#

2x10 Wall Extensions

Metcon:

5 Rnds: 5 Hang Cleans (185lbs), 30 DUs, 5 DL (315lbs), 30 DUs, 5 Bench Press (205lbs), 30 DUs

Time - 29:30

Sprint Intervals:

Sprints - 100m (standing starts) - 8x100m - all between 13.5 and 14.5. Run 100, walk 100

Low bar squat 3x5 @ 22-25kg

Bench press 3x5 @ 22-25kg

Deadlift 1x5 @ 35kg

Pull/chin ups ... 3x5
& ring rows ... 3x5

Squat 5x5 (220 lbs)
Bench Press 3x5 (165 lbs)
Barbell Rows 5x5 (120 lbs)

Squat failure third time:
4-2-1-0-0

Next WOD I'll deload 10% to 200 pounds.

Squat 5x5 (200 lb)
Overhead Press 5x5 (120 lb)
Deadlift 1x5 (190 lb)

5X175
5X200
13X225 (337)

1 X Ab Circuit:
10 27.5 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

Left Knee didn't feel super great after those squats so I ended early and rolled out my leg.