7min AMRAP
3 Power Snatch 135#
10 TTB

rest 2min

9min AMRAP
5 Power clean
10 Box Jump

4rds + 7rds

Strength
Strict Press
3-3-3-1-1-1

140

Shoulder hurt

WOD
5 Rounds
5 Push-jerks (185,115)
15 Wallballs

155 Cleans

11:49

Strength:

Deadlifts - 8x135, 8x225, 8x315, 8x365, 8x415

Metcon:

21-15-9: Deadlifts (315lbs), Box Jumps (30")

Time - 9:30

For 20 Minutes repeat for AMRAP:
Row 250 meters then do 25 pushups
I completed 9 rounds with about 40 seconds to spare so I did another 10th round and completed in about 21:30
I was still nursing my lower back and it felt pretty good overall. I was not killing it on the Erg but going at a decent clip. I started to break up the pushups at the 4th round into 20+5
Last pushups were tough 10,5,5,5
I stretched quite a bit and went home.
drank a smoothie with lots of greek yogurt, some frozen starwberries, blueberries and walked the dog. Took a hot shower and was in bed at a decent hour.

Warm Up
1 rd
10 wall squats
10 goblet squats 25lbs
10 air squats

squat mobility work

handstand push ups 5 sets AMAP (MOD wall walks)

Metcon

Helen

3 Rounds

400m Run

21 KBS 1.5/1p

12 Pull ups -- MOD Jumping pull-ups

Time 12:40

Unbroken kettlebell swings which I was proud of. Could improve with pull ups. Took too many breaks and want to start doing kipping pull-ups.

Front Squat
3-3-3-3-3
95-115-135-145-155

Various
30 cj
30 pull-ups
60 wall ball
60 sit-ups
60 du
60 air squat
For time: 38:01

Get As Far As Possible in 20 Min:

3 Rounds:

10 Power Snatch - 55 LBS
15 Pull-Ups - KNEE
20 H.R. Push-Ups - Thick Band
25 KBS - 26 LBS

1 Round
7 Power Snatch - 60 LBS

Skill
Snatch - 85kg PR, 87kg Failx2
C&J - 100kg PR, 102kg Foul

Midline
3x10 Back Extensions (15kg)
Tabata Hollow Rocks (Six Intervals)

For time 5 rounds
10 thrusters
400 meter run
10 pull ups