For Time:
15 min time cap
100 Double Unders
50 Handstand Push-ups
40 Toes to Bar
30 Shoulder to Overhead (#155/95)
90ft Walking Lunges in the Front Rack

Finishe at 9 shoulder to overhead- 199 total reps

Part 2
Team Row
In teams of 2, row as many meters as possible in 10 minutes.
Switch every 350m.

Wendler Strength:

Back Squats - 5x255, 5x275, 5x300 - was pretty easy

Metcon:

4 Rnds: 15 Bench Press (185lbs), 15 Ring Rows, 25 Situps - BP killed me

Time - 19:20

Back Squat 5-5-5 reps
245-245-245

Deadlift 7 reps
275

Pull-ups 2-2 reps

Biceps curls

Skill
5xMax Broad Jump + 5xMax Vertical Jump
Snatch - 64kg
C&J - 80kg
3x10 Barbell Back Extensions (15kg)
30 seconds L-sit Hold
Max Pullups - 50 PR (Did a few no-reps)

Strength
3-3-3-1 Back Squats
(105kg - 115kg - 125kg - 135kg)
5-3-2 Deficit Clean Pulls
(60kg - 80kg - 90kg)

Strength:

Deadlifts: 5x135, 5x225, 5x315, 5x355, 5x415, 5x440

Metcon 1:

50-40-3-20-10- DUs & Situps - Time: 11:30

Metcon 2

4 Rnds: 7 WBs (20lbs), 7 Burpees, 7 KBs (70lbs), 20m sled push (250lbs) - Time: 9:30

8 Rounds

Run 200m
10 Hand release push ups
10 V-ups
10 Sumo-deadlift high pulls 95/65

21:44

Happy with my time on this one. Weight felt good on the SDHP, did mostly in 6/4's.

Bench
5x5 EMOM @ 135#
5x5 EMOM @ 165#

Back squat
10x2 80% @ 285#

Deadlift
12x2 50% @ 245#

5 RDS FT:
5 Jerks 70Kg
10 Box Jump Overs 60cm

6x4 @ 285. Legs were sore even as I started walking out of the gym

3x12 @115# Strict Press - moved to push press on about 9 of these reps. Should have gone lighter

Bench Press 1Rep Max 245lbs

10.9.8.7.6.5.4.3.2.1.

Bench Press 185lbs
Toes to bar
Box jumps
Kb Swings 100lbs