weighted max pull ups*
mod to no weight assisted
5 reps
3 reps
1 rep
5 min rest in between- rode bike

Pre-WOD:
-Work up to a heavy single rep of Shoulder to Overhead
PRed at 125#

WOD - 20 minutes
- 1st minute: 10 Push Press (#95/65)
- 2nd minute: 15 KB Swings (#53/35)
(rest for remainder of time in each set)

100 Push Press (65#)
150 KB Swings (35#)

That was rough using a dumbbell. Not enough KBs to go around.

As many rounds as possible in 12 minutes of:
5 Butterfly situps
7 Back extensions
9 Front squats, 45 lbs

Max deadlift (used 65# bar due to low back pain on the R side)
51, 31, 27, 31 (approximate number of reps completed)
Run 400 meters
AMRAP 20 minutes

Neighborhood walk

Wod bench press

2 squat clean (used a 75# bar)
20 box jumps (scaled to step ups/step downs, still having R low back pain)
AMRAP 15 minutes

Completed 7.5 rounds

Weightlifting
Some Snatch Pull Triples Technique Work (20kg)
3x5 American Deadlifts (60kg - 65kg - 70kg)
Half Tabata Plank Hold (with extended arms)
Left Arm Isolation Work (5kg plate)

A. HPS - 2,2,2,2; rest 2 min SCORE: 155, 175, 185, 200

rest 2 min

4 sets incremental per set:
PC TnG x 5
Row 200 m
rest walk 4 min actively
SCORE: 185 (1:07), 195 (1:09), 205 (1:12), 215 (1:25)

rest 5 min

Row 1 min @ 97-99%
rest walk 8 min x 4

Notes:
- add weight per set for HPS - hang just below knee cap
- warm up TnG sets small prior, add weight per set and effort on row per set
- record times/set for PC + Row
- record distances for 1 min pieces - resist fatigue is goal for 1 min pieces

Squat 5x5 (120 lbs)
Bench Press 3x5 (105 lbs)
Barbell Rows 5x5 (65 lbs)