Max rounds of 3...6...9...12... etc.
10lbs. thrusters
Pull-ups

TABATA or something else
pullups - 4/2/2/2
pushups - 5/7/8/7
situps - 2/9/7/8
squats - 13/10/9/12
TOTAL - 107

7 Rounds

5m sprint
7 power clean 135/95
5m long burpee jump
7 kb swing 55/35

5x3 Bench Press 135/155/175/175/185 (failed on 3rd rep of 185)

WOD:
3 Rounds, 3 minutes per round
1 minute rest between rounds

25 Burpees
Max rep overhead Squats w/ time remaining
(Rx 95)

Ended up with 10 per round - the consistency makes me think that I wasn't working hard enough in previous rounds...

First time since known about broken vertebrae that I did back squats, and felt pretty good.

135x5
185x5
225x5
255x5- Could have gone up, but played it safe with my back. Happy with that.
280 is 5rm PR.

Then,
12 min AMRAP
5 pull ups
7 KBS-1p(first KBS since injury so kepts weight low)
10 Hand release push ups

5x3 Bench Press to 95# - Did up to 75# on floor

WOD:
3 Rounds, 3 minutes per round
1 minute rest per round

25 Burpees
Max rep overhead Squats w/ time remaining

19-16-13

WOD:
3 Rounds, 3 minutes per round
1 minute rest between rounds

25 Burpees (did these regional stds)
Max rep overhead Squats w/ time remaining
(Rx 95)

Results:
Round 1: 35 OHS
Round 2: 23 OHS
Round 3: 15 OHS

Back Squat 5RM : 155lbs PR (That was my 1 rep max 6 months ago, so I'm glad I can do it 5 times now! Gotta continue to improve my back squat.)

Then:

10 min AMRAP

10 SDHP 75/45

10 Push-Press 75/45

10 Box Jump 24/20

ROUNDS: 6 1/3

Strength Progession:
Deadlift: 1x5x135, 1x5x225, 1x5x315, 1x5x405, 1x2x425 - Note: All from the ground

WOD 1: 3 Rounds for time Time: 9:10
Deadlift: 3x10x315
Box Jumps (30"): 3x10 reps

WOD 2: 3 Rounds no time
Deadlift: 3x5x355
HRPUs: 3x21 reps

Skill work: RIng Dips - did finally get the movement and was able to do sets of 6 to 8 by the end of training

400m
3 RDS
30 Wall Balls (10#)
15 Box Jumps (18in)
400 m