115 X 5
130 X 5
145 X 11

Assistance - 2 X 5 Strict Pullups

Abs 200 mixed

Mo/Stability:
elbow torque, tri crushes, 3way shoulders, wall squats, back rolls,spiderman

Strength/Skill:
back squats 115 (new PR)

WOD:
21 wall ball
10 burpie/KB pulls
21 push ups
10 burpie/KB pulls
21 ab mat sit ups
5 RFT

1hr yoga

5 rounds

12 Thrusters 105
6 Dealifts 225
10 HSPU
20 Box Jump
20 Sit ups

4 rounds for time of:

Ring Row on box x 10, Ring Pushup on box x 10, Atomic Crunch on box x 10

Last round of ring rows done with feet on floor

50 lateral burpees over weights for time

Clean and Jerk @ 80% x 2 EMOM for 10 minutes

“Tyler”

5 rounds for time of: 7 muscle up, 21 Sumo Deadlift High Pull

Did 7 band dips and 7 jumping pull ups instead of MU's
Used 26# KB for 1st round of SDHP
Used 53# for last four rounds

AMRAP 5 MIN: DB squat clean x 10, 100m Farmer’s Carry
35#

3 Rounds for time of: DB Overhead Lunge 100m, DB snatch x 10 (each arm)
15# for first round, 12.5# for rest

Every Minute on the Minute for 12 minutes

3/6/9 Box Jumps (24"), Wall Ball, Situps

Back Squats 10-8-6-4-1-1-1 Start at 50% of 1rm, working up to as heavy as possible while keeping good form

Then,

500m Row max effort

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110# - new PR!
02:03 - 500m row