Low bar back squat: 5-5-3-3-1-1 65%, 75%, 85%

rest 5 min then:

15 min AMRAP

400m run/500m row

5 KBS 2/1.5 pood KB

7 SDHP

9 Goblet squat

E2MOM 10 TnG
3 powersnatch
1 squat snatch
2 OHSQ

1. Fr. + Oh. Lunge (5-8/side)
2. Ghd sit up (10-15)

One-Rep Max
Power Clean
165 LBs (new PR by 20 LBs!)

15-10-5
Box Jumps 24"
Deadlift 110% of Body Weight - 185 LBs (I weigh 165-170, so I went with the higher of my range)

@80%
Rest 3min btw sets

Invisible Fran:
21-15-9
Squats
Push-UPs

CrossFit Total
1 Rep Max
Back Squat - 295
Shoulder Press - 165
Deadlift - I don't have enough weight at home to max out. I worked up to 325x5 instead

Strength:
1) Thrusters 3-3-3-3-3-3-3
95-115-135-155-165-175-185(2)

2) Pull Ups (dead hang) 5-5-5-5-5
35-45-55-65-75

Finisher:
3 Rounds for time
-10 Thrusters (95 lbs)
-10 Pull ups
Time: 2:20

Build your 3RM max

Strength:
4 x 6-8 reps of back squat, increasing weight

WOD:
3 rounds
50 double unders
21 kettlebell swings

12 pull ups

Back squat
45 (8) - 75 (6) - 95 (6) - 105 (6)

WOD:
14:42...did 10 double unders during 1st round and 10 during last round. All others were 2:1 singles. My arms did not want to take the beating today. I really really need to work on my double unders.

Used 35# for the kb swings and did kipping pull ups.

For time:
40 Double Unders
95# Shoulder Press, 21 reps
21 Pull-ups
30 Double Unders
95# Shoulder Press, 15 reps
15 Pull-ups
20 Double Unders
95# Shoulder Press, 9 reps
9 Pull-ups