Front Squat
2 x 5 @ 135
2 x 3 @ 205
1 x 1 @ 235
Max reps @ 235# = 5 reps

Rest 5 minutes then,
21-15-9-6-3
Front Squats 135/95
Hand Release Push Ups

For Time
Run a mile
21 Clean and Jerk @ 70kg
Run 800m
21 Clean and Jerk @ 70kg
Run a mile

3 Deadlift on the minute for 8 minutes @ 60% @165

5 minutes Rest:

5 Rounds of:

5 Body Weight Deadlift @165

10 Box Jump 24/20

15 Wallball 20/14 10ft Target

Said it before...say it again...body weight wods SUCK

Deadlift Progressions - 5-5-5-5-5-5
225x5, 315x5, 355x5, 405x5, 455x2 (failed - only did 2), 415x5
Note: 22 HRPUs between each set and waited no longer than three minutes between each set.

WOD

Push Presses (Clean weight into position) - 1x5x185, 1x5x205, 1x1x220, 1x1x220, 1x5x185, 1x8x185
Deadlifts - 1x9x315, 1x7x315, 1x7x315, 1x7x315, 1x7x315
Note: Alternated PP and DL sets

OHS
3-3-3
(135-165-185)

Then...(timed)
Run 1mi
50 burpees

21-15-9
185# Back squats
1.5 pood Kettlebell swings

set of 21 - 185/35lb kb
Set of 15 - 135/35lb kb
Set of 9 - 135/35lb kb

12 Minute AMRAP

8 Cleans #135/95(front squat w/#14 med ball)
8 HSPU(situps)

1000M Row/run
21 DU
21 Slammer Ball
750M Row/run
15 DU
15 Slammer Ball
500M Row/run
9 DU
9 Slammer Ball

3 x 5 press = 115 lbs

then…

20 front squats @ 80% = 95 lbs
20 push press

3 rounds

Warmup:
400m Row
5-4-3-2-1
Pullup
Lunges
Push Press

Skill
Thruster 8-6-6-4
95/115/115/125

WOD
Jackie
1,000m Row - sub 4min row. strong pace to begin then slowed it to 2min/500meters. can improve here.
45# Thrusters x50 - broke at 25 (no break next time)
30 pullups - sets were 10/5/5 then rest was sporatic