Bench Press: 135x10, 185x5, 205x5,185x5,135x5
Deadlift: 135x5, 185x5, 205x5

WOD 1:
Deadlift 5x5x5x5x5:
1) 255
2) 275
3) 315 (hands slipping! forgot chalk. otherwise, light weight.)
4) 335x3, x2 (hands were too slippery to go any heavier, i should have brought chalk)
5) n/a

I felt bad for stopping earlier, so I did another workout.

WOD 2:
8 rounds of:
20 second AMRAP 115# hang clean
10 second rest
20 second AMRAP 115# push press
10 second rest

50′ Prowler Push (high handles) 215/165#
25 OHS 95/65#
25 T2B
50′ Prowler Push (low handle) 215/165#
20 OHS 95/65#
20 T2B
50′ Prowler Push (high handles) 215/165#
15 OHS 95/65#
15 T2B
50′ Prowler Push (low handle) 215/165#

-Buy In-
Strength: Press
Wk 3 120x5, 135x3, 150x5

WOD
“Helen”

3 Rounds for time:
400m Run
21 KB Swings (53/35)
12 Pull Ups

-Cash Out-
3 x 8 Dumbbell Push Press – As Heavy as Possible
50, 55, 65# then
Was supposed to do 2min ME over the box burpess. Long story short, did 1:30 rested ~30 secs until I realized I screwed up on clock, then did 1min more. Total of 37 burpees.
-1min of ME Airdyne with Gemma, 32 calories.

5 Rounds for Time of:
5x HSPU
10x Double Hand Release Pushups
15x Situps
(Completed in 10:04)

Then..........
21-15-9 Reps for Time of:
-K2E
-Squats
-Bar Shoulder Press (#45)
(Completed in 5:04)

Then..........
Traditional Lifts:
DB Shoulder Press (#30)
Curl Up/Hammer Down (#30)
Sumo Deadlift 3RM Max (#135 ladder up to #245) (Attempted #272 to no avail... could hardly get it an inch off the ground; AKA a goal setter!)

Warm Up:
10 Push Ups
10 American Kettle Bell Swings
10 Bootstrappers
10 Sit Ups
25 Double Unders
A lot of Deficit Deadlifts 85 lb.

Mobility:
Shoulders on bands
PVC pass-through
PNF Hamstring
Hip Flexor on wall

Work
Round 1
1 RM SS Bar Box Squat
275 lb.

Round 2

5x 3 Good Mornings - 135 lb., 185 lb., 185 lb., 185 lb., 185 lb.
5x 8 Reverse Hypers - 70 lb.

Round 3
5x 3 Seated Good Mornings - 115 lb.
5x 8 GHD Sit Ups

Round 4
4x 5 WTD Back Extensions - 35 lb.

MetCon
3x
8 Chest to Bar Pull Ups
8 Overhead Squats 115 lb./85 lb.
8 Hand-release Burpee Bar Jumps

Full CF warm up 3 rounds:
hamstring stretch
quads stretch
samson stretch
strict pullups x8
pushups x10
situps x10
double unders x50
dips x10

basketball for 30 minutes.

Very tight today from workouts earlier this week.

21-15-9
Thrusters 45kg
Pull Ups

Complete in every minute for 30 minutes:

5 pull ups
10 push ups
15 squats

completing the round as fast as possible on every minute will give you the remaining of the minute to rest before you have to start the next round.

Strength
Every 45 seconds for 6 sets perform:
1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean @135

Conditioning
AMRAP in 8 minutes:
• 2 Down & Back Turf Runs
• 20 Air Squats
• 10 Push Jerks (#145/105)
Rest 1 Minute
AMRAP in 3 minutes of:
Lateral Over-the-Bar Burpees

Monday:
4 Rounds (not for time):
2 x Turkish Get Up (2 each arm)
5 x weighted pull ups

*Olympic Option*7 x 2 Clean + 1 jerk (only jerk on the last clean of the set) from the blocks (bumpers stacked to just above the knee) - People can have their own bars and use the same blocks (stack bumpers up to knee height).  If too many people want to do this, have them go from the hang instead of bumpers

Conditioning:24-20-16-10-6
 - single arm kb thruster (53/35, reps are total so split between each arm) 
 - Hand Release Push Ups