Dynamic Warm Up

Strength - 20 Minute running clock to find Max Back Squat

WOD
AMRAP - 12 Minutes
5 deadlifts @ 185#
5 Snatch @ 95#
5 Push Press @ 95#
200 foot sprint between each movement

Frnt Squats - 3x185, 3x215, 3x235, 3x255, 3x275, 1x295
Deadlifts - 3x225. 3x275, 3x365, 3x415, 3x435
4 Rnds - 40m sled push (350lbs), 30 DUBs, 5 Hng Clns (175lbs)
DUBs - 30 x 8

Back Squats - 2x185, 2x22, 2x275, 2x315, 2x335, 2x355, 2x375, 1x385
More Back Squats - 5x315lbs
Row - 1000m - 3:44

Warrior Dash NorCal - 5k with 12 obstacles

32:16

91/1314 in 30-39 age group.

STRENGTH
Deadlift 2 Reps every minute on the minute for 8 minutes at 80% 1 Rep Max
--255

3 Hang Cleans at the top of every minute, Kettlebell Swings thrrough the minute. 135/95
The workout is done once you complete 100 KBS
--115
--35
--8:13

Find 1rm Thruster

Then,

Row 1000m

Rest 4 mins

Tabata Thrusters 75/45 (8 rounds, 20s of work, 10s of rest) Count total reps.

1RM = 90# (5# PR!)
Row = 4:14
Reps = 53

Karen = 150 wallballs with 20 lb ball to 10' target For Time
I did this in about 9:25
(I did this as 15 x 2 then 12 rounds of 10 reps with little breaks in between sets)
I then went immediately into the DU
I did 200 in about 3:20
I was REALLY not feeling well, and it was pre-huricane weather outside.. which actually felt good to me.. lots of wind.. no rain yet. I did this right after putting the kids to bed... took about 10 minutes to stretch inside then went outside and banged out the workout.
I did a little stretching on the bench outside and felt better Post WOD than before... always the goal.
Total WOD done under 12:45

5 rounds for time of:

15 pullups
15 air squats
15 situps
15 d/u
15 push-ups

5 rounds:
250m row + 25 DUs

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

The % are calculated from 90% of your 1RM!
1+ means AMRAP