Deadlifts 5-5-3-3-1-1 5 @ 65%, 3 @ 75%, 1 @ 85-100% of 1 rep max
165-165-190-190-215-240 failed at 260, 255, & 250, 255 is my PR

Rest 5 minutes, then;

15 min AMRAP

100ft sprint

3 barbell roll outs

6 slamballs 20#

9 deadlifts @ 50% of 1rm

10 + 5 deadlifts

Pre-WOD
-15 minutes of Turkish Get Ups (Heavy)

WOD - 3 Rounds For Time:
-400 Meter Run
--21 Kettle Bell Swings (#53/35)
--12 Pull Ups

Post:
Tabata Sit Ups

• Clean - 75% x 3, 80% x 2 x 4 (#190/#200)

• Jerk Behind Neck - 75% x 2, 80% x 2 x 4 (#175/#190)

• Snatch Pull - 100% (of snatch) x 3 x 4 (#205)

• Back Squat - 70% x 2 x 5 (#230)

Done like the song 1 then 2, 1, then 3, 2, 1, etc.

1 burpee
2 handstand push-ups
3 ring dips
4 sit-ups
5 pull-ups
6 box jumps (24/20)
7 squats
8 push-ups
9 knees to elbows
10 walking lunges
11 double-unders
12 muscle-ups

Still can't do bloody Handstand Pushups so no RX, but did the muscle-ups. Granted the 12 muscle ups too me about 10 minutes!

60 min
2 min run/1 min walk
HR 130/153
6.42/3.41 min/km
9.3 km.

20km assaultbike

Resistance Training:
Banded Bench Press
12x 2 @30% (65 LBs)
Tangerine Bands, Looped

Extras:
50 Reverse Hypers (120 LBs)
5x 10 Dumbbell Shoulder Press (15 LBs)
3x 10 Skull Crushers (55 LBs)
4x 10 J Press (65 LBs)
3x 10 Barbell Row (95 LBs)
100 Sit Ups

MetCon:
Push Up/Squat Ladder
1st minute is 1 push up and 1 squat
Go to failure

Result:
Completed minute 14 and got 8 of 15 push ups during minute 15.

Tall jerk 6 x 2

For Time:
50/35 Calorie Row
50 cal bike
30 Power Snatches (115/80)
50 cal bike
10 Rope Climbs