Deadlifts 5-5-3-3-1-1 5 @ 65%, 3 @ 75%, 1 @ 85-100% of 1 rep max
165-165-190-190-215-240 failed at 260, 255, & 250, 255 is my PR

Rest 5 minutes, then;

15 min AMRAP

100ft sprint

3 barbell roll outs

6 slamballs 20#

9 deadlifts @ 50% of 1rm

10 + 5 deadlifts

Done like the song 1 then 2, 1, then 3, 2, 1, etc.

1 burpee
2 handstand push-ups
3 ring dips
4 sit-ups
5 pull-ups
6 box jumps (24/20)
7 squats
8 push-ups
9 knees to elbows
10 walking lunges
11 double-unders
12 muscle-ups

Still can't do bloody Handstand Pushups so no RX, but did the muscle-ups. Granted the 12 muscle ups too me about 10 minutes!

60 min
2 min run/1 min walk
HR 130/153
6.42/3.41 min/km
9.3 km.

45 min for quality, alternating:

A)
4 min ski
6 strict pull up
8 push up
10 strict t2b

B)
4 min bike
6 one arm kb ohs
8 pistol squat
10 lunges w/ kb in farmer’s carry

Snatch
With a Running Clock…
On the Minute x 7: 1 Overhead Squat
On the Minute x 7: 2 Snatch Balances

Rest 3:00

On the Minute x 7
2 Hang Squat Snatches
Build to a Heavy Set of 2 for the Day

Resistance Training:
Banded Bench Press
12x 2 @30% (65 LBs)
Tangerine Bands, Looped

Extras:
50 Reverse Hypers (120 LBs)
5x 10 Dumbbell Shoulder Press (15 LBs)
3x 10 Skull Crushers (55 LBs)
4x 10 J Press (65 LBs)
3x 10 Barbell Row (95 LBs)
100 Sit Ups

MetCon:
Push Up/Squat Ladder
1st minute is 1 push up and 1 squat
Go to failure

Result:
Completed minute 14 and got 8 of 15 push ups during minute 15.

Tall jerk 6 x 2

2 RM Back Squat

3 ROUNDS FOR TIME:
100m Farmer carry @24/16
15 Burpees box jump
10 kbs deadlift
50 DU/ 100 SU