First deadlift since disc injury.
135x5
185x5
235x5

plenty left to lift more but don't want to push to hard yet.

Every 40 seconds for 4 minutes perform:
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch- 65 lbs
Rest 1 minute
Then attempt 3 heavy Squat Snatches-75,85,95

WOD
5 Rounds For Time:
• 10 Toes to Bar
• 10 Power Snatches (#75/55)
• 10 Wall Ball Shots (#20/15)

Bench Press
5x 170lbs
5x 200lbs
5+3x 225lbs

Power Cleans
5x 135lbs
5x 155lbs
5+0x 175lbs

Barbell Skills:

12 Minute on every minute hold 3 second front squat at 70% max (#105), plus 2 reps

WOD: AMRAP

25 double unders
2 rope climbs
5 power cleans

120 1st round, #115 2nd round - 3 reps

1+ 25 DU + 2 RC + 3 PC

Skill: skin the cat/pull-ups/HSPU
5x5
*Perform the exercises strict and focus on perfect form

Wod: 4 minute AMRAP
7 front squats 135/95
5 HSPU (3 wall walks) Need to work on handstand pushupa! used a plate

Rest 2 minutes

4 minute AMRAP
5 pull-ups
20 double unders ( sub bar jump overs)

chapel habu trail to the pft half way point, then pft road back

7 Rounds For Time:

Run 400 Meters
29 Back Squats 135 lbs

For Time:
1 200-Meter Run or Row
2 Chest To Bar Pull-Ups
3 30 Jump Rope Singles
4 Slam Balls 30/20
5 Box Jumps 24/20
6 Lunges w/ Weight 25/10
7 Push-Ups
8 Wall Ball Shots 20/16
9 Knees To Elbows
10 Burpees
11 Med Ball Cleans 20/16
12 Ab Mat Sit-Ups
* Order is same as the song

20 Minute AMRAP:

10 Kettlbell Swings 53/35
30 Jump Rope Singles
30 Air Squats
20 GHD Sit Ups

--6 rounds, 10 kettlebells

50-40-30-20-10

Push-Ups
Mountain Climbers (single count)
Shoulder Press 45/33