1.5 mile run preworkout

Front Squat
3x2@90% 185lbs

12 minute AMRAP
Gate sprint
10 deadlifts (275)
10 pull-ups
10 burpees

Front Squat
3x2@90% 185lbs

12 minute AMRAP
Gate sprint
10 deadlifts (185/275)
10 pull-ups
10 burpees

Clean compleex
1 power clean
1 hang clean (unbroken)
90#

5RFT
5 matador dips
10 power cleans (65#)
200m run
13:35

100 PUSH UPS FOR TIME

Front Squat
3x2@90% 105lbs

12 minute AMRAP
Gate sprint
10 deadlifts (185/275) used the 185lbs
10 pull-ups ring ups.
10 burpees
after a brief mix up in order I did get 3 rounds done...last gate run was started at 5sec...finished after the time.

PreWod:
400mtr
3x - 9 pushups, 7 wallballs, 5 GHD

7x3 Front Squats @ 80% of 1RM (235#) - 205#

WOD for time Fran
21-15-9
Thrusters (95/65)
Pullups

5 pullups - small red band
10 pushups
400 m run/walk with plate above head - 15lb

18 min AMRAP

3 rounds + 5 pullups, 10 pushups, ~300 meters

1-Press
2-Push Press
3-Push Jerk
Worked up to 175#

WOD
10-1
Pull-Ups
Box Jumps (30/24)
7:56

Deadlift 3 RM

Deadlift 2 sets, 5 reps 1 set, max reps -Reset to 75% of 1RM then,
Lifted 186lbs
10 reps max

OTM alternating for 10:00 10 Ring Dips/ 10 Box Jumps -Minute 1: 10 ring dips/ Minute 2: 10 box jumps/ Minute 3: 10 ring dips