1) Back Squat (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

310

2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.

225/235/245/255/275(1)

10 60m build ups

Emom 3 minutes
170
195
205

35 reps each of:
Box jumps 24"
Jumping pull ups
Kb swings 35lb dumbell
Walking lunges
situps
Push press 45#
supermen
Wall balls 14lbs
Burpees
double unders

20 reps each of:
Box jumps 18"
Jumping pull ups
Kb swings 8lb dumbell
Walking lunges
situps
Push press 25#
supermen
Wall balls 14lbs
Burpees
singles jump ropes

3 rounds of:
200 M
21-15-9 ring rows and thrusters

20lb dumbell thrusters

Skill:
Toes 2 Bar/Rings

WOD:
3 Rounds for Time
400m Run
14 Toes 2 Bar/Rings
7 Hang Power Cleans

8 rounds every minute on the minute do:

2x power cleans @ 90% of 1RM - I only did 175# which is not 90% but it was nice and heavy

3 rounds for time:

7x front squat (185/120) I did 165#
21x kb swing (32/24)
row 400m

8 rounds every minute on the minute

1 clean
1 clean and jerk
1 jerk

I did 155# first round
2nd and 3rd round 135
rest of the rounds 115

This was tough