Back Squat 5RM : 155lbs PR (That was my 1 rep max 6 months ago, so I'm glad I can do it 5 times now! Gotta continue to improve my back squat.)

Then:

10 min AMRAP

10 SDHP 75/45

10 Push-Press 75/45

10 Box Jump 24/20

ROUNDS: 6 1/3

Strength Progession:
Deadlift: 1x5x135, 1x5x225, 1x5x315, 1x5x405, 1x2x425 - Note: All from the ground

WOD 1: 3 Rounds for time Time: 9:10
Deadlift: 3x10x315
Box Jumps (30"): 3x10 reps

WOD 2: 3 Rounds no time
Deadlift: 3x5x355
HRPUs: 3x21 reps

Skill work: RIng Dips - did finally get the movement and was able to do sets of 6 to 8 by the end of training

400m
3 RDS
30 Wall Balls (10#)
15 Box Jumps (18in)
400 m

There is no description for this WOD as it is stat.

For time:
1000 m row
50 wall ball (10)
30 push ups (miesten)

HELEN

3 Rounds of:

400m Run

21 KBS 1.5/1pd

12 Pull-ups

13:50somethin, i forget my exact time. not my best! and i tore!

Then:

3 Rounds of:

20 Push-up

20 Hollow Rocks

9:46. ouch. i am bruised beyond bruised. apparently i need to work on being HOLLOW!!!

Pre WOD:
5x3 Bear Complex

WOD:
15 min AMRAP:

9 deadlift (155#/95#)
12 hand release push-ups
15 box jump (24"/18inch)

21-15-9
Thruster (45#)
Pull Ups (0.5+0.25)

Deadlift @70/47kg
Hang Power Clean
Push Jerks
Rounds x5

There is no description for this WOD as it is stat.