Strength:

Deadlifts - 8x225, 8x315, 8x355, 10x405

Metcon:

15 Min AMRAP - 10 SDHP (95lbs), 10 K2E, 10 Box Jumps (24")

Results - 6 Rnds + 22 Reps (awful - tired form previous days sprint workout)

Continuing Wendler 5/3/1 in the garage.

Warmup:
4 min jump rope, various stretches.

BENCH PRESS:
Warmup: 5 x 50#, 5 x 65#, 3 x 75#
Working sets: 3 x 90#, 3 x 100#, 3+ x 115# (5 reps)

A bit disappointed I only got 5 reps. Failed on the 6th. My strstd.com chart says it calculates my 1RM at 136, which is less than my current PR. Just a bit unfueled.

Then: 5 x 10 @ 65#
Pretty easy after the failure.

BACK SQUATS:
Warmup: 5 x 70#, 5 x 85#, 3 x 100#
Working sets: 3 x 120#, 3 x 135#, 3+ x 155# (15 reps)

Much better. Warmups were easy. Working sets were very good, and the 3+ round got extremely tough after a while. Didn't go to failure, so I may have had one more rep in me. Strstd.com calculates my 1RM at 203#, more than my current PR, so that's nice.

Then 5 x 10 @ 85#
Easy-peasy.

200 meter run
100 walking lunge steps
50 squats

`

21-15-9

12kg Goblet Squat
Sit up
Push Up
Row 250 meter

Back squat 3 x 6 reps
245-245-245

Bench press 3 x 5 reps
185-195-195

Deadlift 1 x 5 reps
295 had to go 5-2

Bar dips
8-8

21-15-9
Thrusters @ 43#'S
Pull Ups (Green band)

5 Rounds for Time

20 Good mornings @ 45#'s
20 Overhead Lunges @ 25#'s

For Time:

21-15-9
115# power cleans
Burpees

5 rounds for time:

5 front squats 135#
10 deadlift 135#
Run 400m (around block)

1000m row (did in 4:20 PR)
50 T2B (did 20 K2E then went to the floor)
1000m run (didn't stop running)

16:05