Strength: Bench Press 3RM

Metcon:
10 rounds for time:
-10 pull-ups or 10 ring dips (must complete 5 rounds of each movement in the end)
-100 m run
-10 push-ups
-100 m run
-30 second rest

Bench: 205
Metcon: 20:21 (though I think I did an extra round w/ ring dips)

5 min amrap of:

2x rope climb 15 feet
6 burpees

notes: i am bad at rope climbs and my effort level was atrocious. this was embarrassing.

WOD 1 - for time
KB Swings - 40 - 30 - 20 - 10 (53#)
DBL Unders - 80 - 60 - 40 - 20
- 10:30

3 minute rest

WOD 2 - for time
Box Jumps x 10
300m run
Box Jumps x 15
300m run
Box Jumps x 20
300m run
Box Jumps x 25
300m run
- 15:28

Prowler Pass x 4 @ 300lbs

Pre-Wod: Find 3 Rep Max Dead Lift (405#)

Then

10 Minute AMRAP
-3 Hang Cleans (205/115#)
-7 Burpees

(1 HC into round 9)

Strength: Bench Press 3RM - got 185 three times - 205 twice, failed on third rep

10 rounds for time:
-10 pull-ups or 10 ring dips (must complete 5 rounds of each movement in the end)
-100 m run
-10 push-ups
-100 m run
-30 second rest

used bands on the last three sets of ring dips

1000 SU for time (3 burpee penalty every time rope stops)

By myself! :)

Squat Challenge (95#) failed at rep 17.

Then,

4 Rounds

15 Ring Dips (MOD: green band)

10 Deadlifts 275/185 (MOD 95#)

Very bummed I didn't get the last 3 reps in the Squat Challenge but still happy to turn a 5RM into a 17RM. NO strength on the DL today. Set up for 115# and couldn't get it off the ground at one point so I bailed to 95#. Not a stellar workout for me!

I don't remember my time for this one.

CrossFit Total

1rm Back Squat (125#) PR by 10#

1rm Shoulder Press (65#) PR by 5#

1rm Deadlift (145#) Same

335# (PR by 15#)