Deadlifts:
-5 @ 75% of 1RM
-3 @ 85% of 1RM
-1+ @ 95% of 1RM
Deadlift: 180(5), 205(3), 225(1)

Power Cleans:
-1 power clean EMOTM for 15 mins
Cleans: 2@115, 3@125, 10@130 (new PR)

Strength
Press
5, 5, 5

65, 75, 75

MetCon
Complete as many rounds and reps as possible in 8 minutes of:
12 Toes to Bar (knee to chest)
12 Push Presses, 95/65 (65#)

3 rounds, + 12 knees to chest, 6 presses

2.00 miles

08:30 min/mi

12 Minutes to complete

• 4 mins total Handstand Hold
• 4 mins total Knee Bent L Hang

NOTES: did four HH, each at a minute hold. Did three LH at one minute each, broke up the last one in to two holds each.

8 minute AMRAP

• KB Snatch x 5/side, 44#
• Box Jump x 15, 24"

NOTES: Kept up with Omar, but he kept his shirt on, so...

4 rounds
10 Box Jumps 20"
10 KB Swings #35
400M Run

15 Push ups MOD knees

Sprint 60 yards

Rest 1 min.

10 Rounds

4 rounds for time

25 stiff leg deadlifts (95/65)
25 box jumps (24/20)
25 abmat sit ups

5 Rounds
3 minute rest between sets

20 pull ups (negatives)
30 push ups (knees)
40 sit ups
50 air squats

I didn't write my time on the wall. Don't exactly remember the time, but think this is close.

Back squats

10x33#
10x55#
5x65#

3x75#
3x85# (my PR)
1x95#
1x100#
1x105#
1x115#
attempted 3@120#- didn't get deep enough and then too tired. :)
Pulled small tire 80 meters x 2 (200# +)