5X3 Bear Complex

WOD:
15 min. AMRAP

9 Dead Lift ( #155)
12 Hand Release Push Up
15 Box Jump (24")

My hands and arms are destroyed. I've been dropping things all the time.

5x3 Bear Complex I was able to get 155 lbs w/o putting the bar down for a 3 rep progression. My one rep max here was 185 lbs.

WOD:
15 min AMRAP:

9 deadlift (155#/95#)
12 hand release push-ups
15 box jump (24"/18inch)

5x3 Bench Press

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

25 Burpee
Max rep overhead Squats w/ time remaining
(Rx 95/65)

2 Mile Run

5x3 Bench Press

AMRAP

5 Pull-ups
10 Push-ups
15 Air Squats

Should have done more but pull ups killed me today. I obviously need to do more pull ups in the near future.

4 x15 m.
walk with a heavy D-Ball/Slam-Ball/Concrete Ball, score is kg. of the Ball

Pre-WOD:
5x3 Bench Press (though this turned into 1R Max for me)
185, 225, 245, 265, 285

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: 23 OHS
Round 2: 20 OHS
Round 3: 20 OHS

WOD:

800M Run
30 Power Snatch (RX 135/95)
30 Box Jumps
800M Run

Clean and squat 5x5x5x5x5