Strength - Build to a heavy single Front Squat, attempting a PR if able.

WOD

On the 1st minute do 2 Pull-ups and 2 Push-ups.
On the 2nd minute do 4 Pull-ups and 4 Push-ups.
On the 3rd minute do 6 Pull-ups and 6 Push-ups.
… repeat until time runs out in the minute.

Cool-down
Overhead Squat with a PVC for 50 reps, slowly and with perfect form.

Snatch Complex for 9min @ 95#

3rds
5 squat cleans (did first round w/ 185#, rest w/ 165#)
Run 200m
3rds of Cindy
Rest 30s

Do 5 rounds of swimming underwater only (no breathing and no movement above water) for a pool length (50 m) + 50 air squats
This is much tougher on the legs with the squatting but a fun challenging change of pace WOD.
I think I did well this morning at 6:30 before work... I did warm up with a bunch of stretching, pushups, lots of DUs, and air squats to get loose upstairs and then did the WOD...
Post WOD I took a steam and stretched out for about 10 mins.
Fun Time... my shoulder and left elbow has been feeling a bit tweeked so I wanted to lay off my upper body and do something I haven't tried in a while. Fun stuff

1 mile Ruck - 40#

1 mile Ruck - 40#

Clean and Jerk 1 RM

Amrap 12'

200mt Double DB farmer walk 2x22,5/15

12 thruster 40/30

8 D BALL 60/40

12 Minute AMRAP

2 Rope Ascents 15'
12 Box Jumps 24"/20"
30 Sec. L-Sit on Rings 6" from ground

Deadlift #355x5x5
Bar Dips #44x5, #53x5, #70x5, #80x3

Warm Up:
5o Double Unders
20 Lunge Steps (10/side)
10 Push Ups
10 Deficit Deadlifts

Mobility:
Couch stretch

Max Effort:
High Hang Snatch
1-1-1-1-1 [75 lb.]

Hang Snatch
1-1-1-1-1 [95 lb.]

MetCon:
21-15-9
Deadlifts 225 lb./135 lb.
Superman/Supergirl
Wall Ball 20 lb./14 lb.
Leg Lever

8x3 strict press #95-8,#115-8,#125-4-4,#125-3-3-2
8x3 Back squat #135-8,#155-8,#165-8,#185-6-2, #205-1
8x3 Weighted ring dips #48 30lb&18lb vest 8,6-2,5-2-3

WOD: 3 Rounds

10 TTB
10 HSPU
30 DU

6:14

10x3 Skull crushers followed with 10 burn outs in front of chest #45