a) Pre-WOD:
40 UB thrusters w/35# bar
1xAMRAP UB strict pull ups: 10
1xAMRAP UB dips: 10
1min AMRAP push ups: 22
1min AMRAP air squats: 49
b) BS wk 1: 6,5x206#
c) SP max: 100#
d) for time: 250m row, 15 KBS (35#), 20 burpees, 15 KBS, 250m row
= 4:19
e) 3RFT: 15 FSx95#, 15 BJs
= 4:57

20min of snatch work

5rds
50 Double under
12 Chest to bar

11:32

Warm up
Run 1 mi (not for time)

WOD
"Diane"
21-15-9
Deadlift (225/155)
HSPU

135#, 2 abmats. 8:40. Struggled a lot with 1 abmat the first set and switched to 2 mats after.

Wendler Strength:

Bench Press - 5x200, 3x235, 1x260
Hang Cleans - 5x175, 3x200, 1x225 (missed - hurt left hip again)

Metcon:

500m row, 50, Situps, 50 pushups, 50 DUs, 400m, 40, 40, 40, 300m, 30, 30, 30, 200m, 20, 20, 20, 100m, 10,10,10

Power Clean, Pull Ups, Ground to Overhead

Sprints, KBS, Sit Ups, Goblet Squats

HB sprints, sit ups, burpees, wheel barrel, thrusters

Overhead Squats, Run, Jump Squats, Wall Climbs

Row, Slam Ball, Cleans, Pull Ups, Burpees, Wall Balls

Power Snatch, Sit Ups, Push Ups, Air Squats