Deadlift 5-5-3-3-1-1 Did 205-205-275-275-315-315, then attempted getting a PR but failed. Was real happy with the work overall.

Then 12 min AMRAP

10 Hang cleans 95#

10 Toes 2 Bar

200m run

3 x 5 press = 55 lbs

then…

20 front squats @ 80% = 45 lbs
20 push press

3 rounds

For Time:
100 Double-Unders (Sub: Curb jumps)
1 mile run
100 squats
1 mile run
100 Double-Unders (Sub: Curb jumps)

5 rounds for time, of:

6 HSPU
12 C2B Pull-ups
24 Weighted walking lunge with 35lbs/25lbs dumbbells

Week 1: 100kg x 5, 115kg x 5, 130kg x 8
Week 2: 107.5kg x 3, 122.5kg x 3, 137.5kg x 6
Week 3: 115kg x 5, 130kg x 3, 145kg x 4
Week 4: Rest - Strained Hammie
Week 5: 105kg x 5, 122.5kg x 5, 140kg x 7

Ride 10km on random, level 12

30mins of stretching

Front Squat
2 x 5 @ 135
2 x 3 @ 205
1 x 1 @ 235
Max reps @ 235# = 5 reps

Rest 5 minutes then,
21-15-9-6-3
Front Squats 135/95
Hand Release Push Ups

For Time
Run a mile
21 Clean and Jerk @ 70kg
Run 800m
21 Clean and Jerk @ 70kg
Run a mile

3 Deadlift on the minute for 8 minutes @ 60% @165

5 minutes Rest:

5 Rounds of:

5 Body Weight Deadlift @165

10 Box Jump 24/20

15 Wallball 20/14 10ft Target

Said it before...say it again...body weight wods SUCK

Deadlift Progressions - 5-5-5-5-5-5
225x5, 315x5, 355x5, 405x5, 455x2 (failed - only did 2), 415x5
Note: 22 HRPUs between each set and waited no longer than three minutes between each set.

WOD

Push Presses (Clean weight into position) - 1x5x185, 1x5x205, 1x1x220, 1x1x220, 1x5x185, 1x8x185
Deadlifts - 1x9x315, 1x7x315, 1x7x315, 1x7x315, 1x7x315
Note: Alternated PP and DL sets