Neighborhood jog

3 rounds of:
30 GHD situps & 30 back extensions
My body was feeling too tired and sore and beat up to do a heavy or long WOD... I needed a short and more midline type workout. I was feeling like I could have a slight pull in the lower back, my neck has a tweeked nerve and I'm just taking longer and longer to get loose and ready.
This WOD felt pretty good
Post WOD:
worked on tilt up to handstand and open handstand holds.. a couple tiny handstand walks as well.
ran the dog in the snow post gym.

AMRAP 20 minutes
5 pull-ups
10 pushups
15 squats

Lost track. Based on Paddy's rounds, I think I was 4 push-ups into my 15th round. Push-ups severely slowed me down.

Buyin:
5/3/1 Back Squat Wk 2
215x3, 245x3, 275x3+ (15)

WOD
For Time:

50m Kettlebell Walking Lunge (53/35)
-then-
21-15-9
Toes to Bar
Kettlebell Swings (53/35)
-then-
50m Kettlebell Walking Lunge (53/35)
-Used 60# KB

-Cash Out-
40 GHD Situps

Squats
135x5
225x5
275x5
315x5
335x1

WOD
AMRAP 20 minutes
5 pull-ups
10 pushups
15 air squats

2 squats shy of 16 rounds.

Level 2
AMRAP in 12 minutes of:

Power Clean (155/115#) x 8 (115)
Ring Dip x 12
Slam Ball (30/20#) x 16

4rds + 8 Ring Dips

“Chelsea”

5 pull-ups
10 push-ups
15 squats

EMOM 30

Completed 25 rounds

it got hard at around round 20
especially air squats since my IT band is killing me

strength
3x3 push jerks 70kg (3 mns b/t sets)

WOD
5 rounds for time of:
10 pullups
10 T2B

i started doing it as, on the minute for 10 minutes 10 pullups-10 T2B but on the 3rd minute i realized this would not be possible, so i turned the workout into this above!

With THE Adam Burke

C&J 3x1 "Heavy"

83% - 205 across, went for 225 - failed x3

Fran - PR at 5:11

Heavy Back Squats:

1x1 heavy - 295#
2x2 heavy - 275#

STRENGTH
'Gwen'
15 C&J for load 50 kg

3x3 squat cleans 80 kg (3 mns b/t sets)
reps were completed unbroken

WOD
For time:
12 thrusters 40kg
12 box jumps (71cm)
9 thrusters 50kg
9 box jumps (71cm)
6 thrusters 60kg
6 box jumps (71cm)

my quadriceps were pretty fatigued from the c&j and squat cleans! 1st set of thrusters was unbroken, 2nd was broken to 6-3 and the 3rd to 3-2-1 with a failed last rep!