21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Modified to 185lb deadlift

7 handstand pushups, modified remaining to knees on box

10 Rounds:
1 Half Gasser
30 seconds rest

1 Half gasser = start from middle, run 25m, touch ground + turn, run 50m, touch ground + turn, run back to middle. Simulate running from the centre of football field to both sidelines and back.

5 x 1 for max weight:

back squat 155-185-205-215-225 (fail)
shoulder press 65-75-85-90 (fail)
deadlift 225-250-275-285 (fail)-280 (fail)

Bench Press 3 RM

5 x 1 (no max)

Buy in 7 thrusters
19-13-7;
power clean & jerk / bar over burpees / pull upt
Cash out 7 steps front rack lunge walk.
@ 135/95 lbs

SWOD

Bench Press 1, 1, 1, 1, 1
Find Max Height Box Jump

235# on bench, not sure if I was meant to go up, but I kept it at a good weight for the sake of the wod.

Skipped max height box jump b/c I'm lazy

DWOD

The Volkswagen 2.0

15, 10, 5 reps of:

Bench Press @ 65% of 1 RM
Dips
Strict Pull Ups

Used 185#, this was nuts. I finished round 1 in 1:23 and it took me 7 minutes for the rest!!

SWOD

Overhead Squat 3x5- 95#
Power Snatch 2, 2, 2, 2, 2, 2, 2, 2 -155#

Kept these light, for my back (sick of writing that)

DWOD

Complete 5 rounds:

Max Rep Handstand Push Ups

12-10-10-9-7

*rest as needed between rounds

then...

8 x 100 yard sprints

*rest 45 seconds between rounds

3x5 @ 80kg

SWOD

Deadlift 5 RM (add 10 lbs to last workout)

385#- My back really hurt, otherwise I think I could have done more

DWOD

Complete 6 rounds for time:

1 DL 80% of 1 RM
1 Strict Pull Up
1 DL 80% of 1 RM
3 Strict Pull Ups
1 DL 80% of 1 RM
5 Strict Pull Ups

I used 225#. My back hurt particularly bad this day.