a) 2 min AMRAP rope climbs: 6
2 min to 1RM clean: 155#
b) 15 min to 1RM OHS: 135#
c) 4 cleans EMOMx5 at 125# (1 miss)
d) 8 min AMRAP:
15 T2B
15 burpees to 2 45# plates
= 3 + 9 burpees

AIRDYNE:
30 sec. @ 85%
30 sec. @ 50%
x10
SCORE: 189 cal.

ROW:
30 sec. @ 85%
30 sec. @ 50%
x10
SCORE: 2524m

RUN:
30 sec. @ 85%
30 sec. @ 50%
x10

Brench press
1x5 @ 205
5x5 @ 185

Back Squat 5-5-5 reps
225-245-250

Deadlift 6 reps
295

Jerk
3@160
2@185
2@215
1@185 (Felt like shit, technique work)
1@185
1@185
1@185

Push Press
3@135
3@155
3@185

WOD
AMRAP 6
6 Chest to Bar
12 Ring Dips
9 Ring Dips

2 Rounds + 6 C2B

For Time:

15 Deadlift 84/52kg
15 Toes To Bar

20 minute AMRAP

5 pullups
10 pushups
15 squats

8 Rounds
20 sec on / 10 sec off
Wall Balls
Wall Ball Sit Ups

2 min rest in between
20/16

5RFT
5 Deadlift (275/225)
25 Situps

170#. Heavy, but still maintained my form. If I went heavier my form would've gone sour.

Also did 5x5 (each leg) one-legged KB deadlifts with #40.

Legs suuuper sore from yesterday. Maybe didn't get enough protein throughout the day or I just need to do backsquats more. Shoulders sore, but not as sore as legs.

Metcon:

400m run, 20 DB snatches (70lbs), 20 SL Lunges (70), 400m run, 20 DB P Presses (70), 20 DB Squats (70), 400m run

Time - 14:58