I did a workout where you do a max weighted pullup x 5, then rest for 5 mintues, then do a max weight pullup x 3, rest 5 mintues and then do a max weight pullup x 1.
I hurt my finger/ hand initially warming up, but was able to just suck it up and do the sets. I did a lot of warm up sets because I was feeling a bit beat up and sore and didn't want injury. The weighted pullups felt good, and I could have done more sets, but that was not the point.
I was running out of time so I ran upstairs and did a quick midline MetCon to finish off.
good normal warm up
bodyweight x 10 super slow and strict
20 lbs x 6
30 lbs x 6
37.5 lbs x 5

45 lbs x 5
rest 5 mins.
60 lbs x 3
rest 5 mins.
72.5 lbs x 1
rest 1:30
75 lbs x 1
All good reps
Because my hand was a little injured, I did wrap my hand and then gripped more in my middle of the hand and used a bit more grip/ forearm.
I was trying to concentrate on squeezing and not exploding and getting a kip or anything like that.

Ran upstairs and did a couplet of:
10 rounds of:
10 GHD situps (on the med ball and the stall bar)
10 back extensions
(8:25)

I had to leave immediately as they actually closed the gym on me (early) and I ended up stretching after walking the dog. Drank a protein shake and a big salad.

Row 1K @ 80-90% effort
SCORE: 3:24

rest walk 5 min
AD 30 sec @ 90% AER
walk rest 30 sec x 20 sets
SCORE: 78 rpm each set

rest walk 5 min
Row 1K @ 80-90% effort
SCORE: N/A

Notes:
- record metrics for 1K rows to ensure both are same
- record rpm's per 30 sec piece for AD sets - straight sets
- no skill or additional work on this day please!

Shoulder Press 1x1x1x1x1 45x1, 55x1, 65x1, 70x1, 75x1, 77.5x1 (ran out of time to get to failure)

10 min AMRAP

5 Shoulder Press
5 Push Press
5 Split Jerk
15 Burpees

3 Rounds + 1

I did 55lbs. This is harder than it looks. Especially when you get to the shoulder press during the 2nd round. Need to work on form (don't bend over in push press when tired. Bend and go straight up).

Pre-WOD:
3 Rounds of Floor Press "Lynne"
-Max reps body weight floor press
-Max reps pull ups

WOD - 20 Minute AMRAP:
-400 meter run
--30 Push Ups
--60 Flutter Kicks

Weightlifting
Snatch Triples Technique Work (20kg)
3xPower Clean + Push Press + Clean + Power Jerk (40kg)
3x5 Front Squats (80kg)
3x5 Deficit Snatch Grip Deadlifts (60kg - 65kg - 70kg)
90 seconds Left Side Plank Hold
5-3-3-1 Strict Weighted Pullups (BW - 10kg - 20kg - 30kg)

Push Press- 5,5,5,5,5+ at 75% = 135, 155, 185, 205 failed on 5th rep

Thruster Ladder: EMOTM- 2 thrusters @
Women:start at 35# and Increase to failure
Men: start at 65# and increase to failure
weight must be cleaned from floor
we need every bar with 35, 45,55,65, 75,85, 95,105,115,125, 135,
145, 155, 165, 175, 185 and plates ready for anyone who goes over
that

4x4 Deadlift @ 345

2x20 Squat at 135 mixed with 70# KB Holds

Warm Up

50 DU
2 Min Plank Holds

2 Rounds of:
30 Hollow Rocks (15 Front/15Back)
10 HR Push Ups
10 Air Squats
10 Wall Balls
10 PVC Pass Throughs
10 PVC Halos

Movement Prep

PVC or Barbell
3 Reps of:
Down & Up
Elbows High & Outside
Muscle Clean
Hang Power Clean
Front Squat
Clean From Triple Extension
Strict Press
Push Press
Push Jerk

Strength

12min Establish A Max Load Bear Complex (60 Lbs Max)

Then

EMOM For 5min
@90% of Above (55 Lbs)

Then

8min AMRAP
5 HSPU
10 T2B
15 V-Up

Mobility

Target Sore/Improvement Areas

4 rounds for time:
Plank get up x15
Burpee x20
Double under x25
Time: 21:20

D.bell press:
70# x5
75# x6
85# x5

Dip:
Bw:8
25#: x8
35#: x6

I had not squated in quite some time and after warming up to possibly do a 10 round clean & jerk, and feeling weak in and a bit of pain in the overused shoulders I decided to do a 3x on the minute box squat WOD
I warmed up with the
bar x 10
95 lbs x 6 normal squatting
125 x 6 a few normal BS & a few box squat on bench (not low enough)
145 x 3 off the LOW box of 4 stacked plates and the step box
155 x 3 off low box felt easy
165 x 3
175 x 3

185 x 3 (did about 10-12 sets on the minute of these) - they felt good. I was getting faster and better each round. I felt it a bit where the bar was resting because I had not squatted in a long time. No belt etc.
Good WOD

EMOTM 10 minutes
2 Bear Complexes (135)
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

10:00