A) front squat 5-5-5 (+2-5)
210#

B) jerk, 10 minutes, heavy double
195#
Intentiona stop - shoulder tweak

C) 3 on the 4:00 (each for time)
200m row
10 strict ring pull ups
20 squats
10 strict ring dips
Round 1 - 2:26
Round 2 - 2:51
Round 3 - 2:56

ring pull ups were murder

Run Audubon Park
10 burpees
10 dips
10 air squats
10 knee handstand push-ups
@ every bench
5 total benches

"Hammer"
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Hice 4 rondas (total 21:00min:.2,5 - 3,5 - 4,5 - 5,5)

2:00 Global Foam Roll Quads
2:00 Global Foam Roll Hamstrings
2:00 Parasympathetic Breathing

Metcon with partner: rx 50/32.5kg & 6/10kg
50 cal bike

30 pullup/ring row
20 power snatch/power clean
20 shuttle run with weight

40 cal bike

30 hspu/push press
20 thruster
20 shuttle run with weight

30 cal bike

AMRAP 15' OF:
200MT RUN WITH WODDEN LOGS
12 ALT PISTOL SQUAT
12 KTB A. SWING 32/24 24/16

Hang snatch 4x60%, 4x65%, 3x2x70%

Clean and Jerk

2 x 185 EMOM for 3 minutes

Rest 4 minutes

1 x 210 EMOM for 3 minutes

Rest 4

1 x 235 EMOM for 3+ (hit 6 then 2 after dropping to 45 seconds)

WOD:
3 rounds
5 x 225 front squats (off floor)
50 double unders

6 minutes-ish. Had to wait on the bar a few times.

10 round

100m swim (alternate 25m breast stroke, 25m freestyle)
100 flutter kicks

Time was about 35 mins - 5 mins quicker than usual (through including freestyle)

WOD

25-20-15-10 reps of:

Power Clean @ 50/35

Front Rack Alternating Leg Forward Lunges

every rnd 400M/300W mt run