Deadlift:
235(4)
210(5)

Press:
105(5)
95(5)

Warm Up: Stretch, 5 turkish getups each side, 10 HSKU, 20 lunges, 25 double unders 800m run

Met_Con:

5 Rounds of AMRAP 3: 3+9, 2+1, 2, 2, 2+2
3 DB Thrusters 45lb
6 Boxjumps 24in
9 Kettlebell Swings 45lb

Rest one minute between rounds

Then: Run 1 mile, rest one third of the time it took you to run the first mile, run your second mile. For every 15 seconds slower you are in the second mile than the first, do 5 burpees!!! RUN FAST!!!!

20min amrap:

• 10cal SkiErg
• 10 kahvakuularinnalleveto ja työntö (N 2x12kg / M 2x16kg)
• 10cal Assault Bike
• 10 kahvakuulaetukyykky (N 2x12kg / M 2x16kg)

5 Rounds
10 Bodyweight Deadlift @ 200#
15 Kettlebell Swing 1.5pood
30 Double Unders
rest 5 min then
3 Rounds
1 min ABMAT
1 min Plank Hold

Felt good with this! I was happy to RX, took longer than I wanted but finishing is finishing :) BWDL is 200 lbs. I got 112 reps total through the ABMATs.

Back squat 10x3 70/80%RM

100 Flutter Kicks
Run 200 meters
30 Wall Jumps (~24")
Run 200 meters
30 American Kettle Bell Swings (52 LBs)
Run 200 meters
30 Push Ups
Run 200 meters
10 Ball Slams (30 LBs)
Run 200 meters
30 Sit Ups
Run 200 meters
10 Stone Shoulders (96 LBs)

WOD: (for time)
5 Power Cleans (135#)
10 K2E
15 HRPU
Row 250m

actually a bit slower than the first time.

3 x 5 bench press (135lbs)

then…

21-15-9
deadlifts @ bodyweight (185)
ring push-ups

For Time
5 MU (10 pull ups + 10 ring dips)
50 Squats
10 DL @ 100kg
Run 88m
4 MU (8 pull ups + 8 ring dips)
40 Squats
8 DL @ 100kg
Run 88m x2
3 MU (6 pull ups + 6 ring dips)
30 Squats
6 DL @ 100kg
Run 88m x3
2 MU (4 pull ups + 4 ring dips)
20 Squats
4 DL @ 100kg
Run 88m x4
For Time
1 MU (2 pull ups + 2 ring dips)
10 Squats
2 DL @ 100kg
Run 88m x5

Did the first 4 MUs then hurt my elbow

For Time

5 Muscle Up (Scaled to 10 Pull Ups, 10 Ring Dips)
50 Squat
10 Deadlift @Bodyweight (80kg)
1x Run 88m

4 Muscle Up (Scaled to 8 Pull Ups, 8 Ring Dips)
40 Squat
8 Deadlift @Bodyweight (80kg)
2x Run 88m

3 Muscle Up (Scaled to 6 Pull Ups, 6 Ring Dips)
30 Squat
6 Deadlift @Bodyweight (80kg)
3x Run 88m

2 Muscle Up (Scaled to 4 Pull Ups, 4 Ring Dips)
20 Squat
4 Deadlift @Bodyweight (80kg)
4x Run 88m

1 Muscle Up (Scaled to 2 Pull Ups, 2 Ring Dips)
10 Squat
2 Deadlift @Bodyweight (80kg)
5x Run 88m