I used just the bar. This will change quickly
21-15-9 for time
Thrusters
Pullups

Pre-WOD
5 x 2 Thrusters from Rack, modified with front squats 5x3
65, 75, 85, 95, 105

8 minute AMRAP
4 DB Thrusters (45/35#) modified with goblet squats 35# KB
12 Burpees
20 II Unders

5 round plus 5 reps

Pre-WOD:
5 X 3 Power Clean

95, 105 were the weights where I could touch and go

WOD - 5 RFT
- 250 Meter Row
- 15 HR Push Ups
- 10 T2B subbed GHD and sit ups
- 5 Hang Cleans (#155/#105), 95#
* 1 minute break between each round, 1 minute break is included in the total time.

Cut back to 4 rounds as I didn't want to push my physical stress levels

4 KBS
4 push-ups
6 front squats @75#
8 T2B (floor)

15 minute AMRAP
8 rounds + 8 reps

15 hang cleans

400 meter run

4 rounds

Deadlift 3 RM

3x8 Strict Press @ 75%-135

10-1 Ladder of:

Deadlift - 60% 1RM - 225 in 11:24
Burpee Pull-ups

Performed as: 10-10-9-9-8-8, etc.

This was awful.

3x8 Back Squat @ 75% - 225

10 Min AMRAP: 6 Rounds
10 Push Press @ 95/65
20 Lunges
30 Double Unders

Push Jerk 5-5-3-3-1-1

Then,

4 Rounds

15 Burpees
20 KBS 1.5/1p
25 Supermans

Got a new PR on my Push Jerk. I Got 305lb.

5RFT
400m Run
21 Deadlift
(185/135)
L1 - 95

95#. Treadmill run - avg 7:30 min mile