Back Squat:
225 pounds, 3 x 5 reps

Shoulder press:
115 pounds, 3 x 5 reps

Hang power clean, 3 x 5 reps
155-155-155

Scaled Hero WOD "Brehm"

For time:
20 Pull-ups
30 Handstand push-up progressions
Row 40 calories
185 Pound Back squat, 20 reps

For time:

25 Box jumps
25 Wallball shots, 14 pound ball
25 Burpees
25 Walking lunge steps
25 Push press, 45 pounds
25 Sit-ups
25 Back extensions
25 KB swings, 16 kg

Establish Front Squat Max..PR it!!! 235lbs

Conditioning:
:40w/:20 r x 3 rounds
Rower
Situps
Slamball 20lbs
Swings 70lbs
Wall Ball 20lbs

5 rounds of: 20 pullups, 30 pushups, 40 situps, 50 air squats
rest exactly 3:00 between each round - For Time
I usually aim at keeping pretty even and my goal is to get below 3:00 for each round and therefor be less than 27:00
I was going pretty much unbroken on everything until the 3rd round where I started to break up the pushups a bit. I was surprised that I was able to go unborken on all situps and air squats. I'm not going super duper fast on the squats but continuously going wtih no rest.
I felt super drained at the end of the workout.
I was nursing a bit of a sore pulled lower back, but took the last 2 days off and warmed up for a while.
Pushups were the killer for me this time. I did all situps anchored with dumbells.

For time
15 thrusters (135/95)
200m run
20 thrusters (95/65)
400m run
30 thrusters (65/45)
800 run

75, 55, 35. 75# was rough

AMRAP 18 min
15 Box Jumps @24 inch
12 Push Press @40 kg (Rx 50)
9 Toes-to-Bar
Rounds: 6 +

Back Squats

4 rounds of 10 reps (2-3 minutes between sets)

245

20 minutes stepmill intervals

Sumo Squat
2 feeder sets (warm up)
5-5-5-5 (135/155/165/175)

SUPERSET:
Deads for Hams 3x8
Kneeling Squat 3x10

SUPERSET:
Good Mornings 3x10
Lunge Jumps 3x20

Single Leg Leg Press
3x10 each leg (only 10 secs rest between sets)

Lying Hamstring Curl
1x15 (rest 5 seconds) 1x10 (rest 5 seconds) 1x5

Front Squat Max. 235lbs PR

Conditioning:
:40w/:20 r x 3 rounds
Rower
Situps
Slamball 20lbs
Swings 66lbs
Wall Ball 20lbs