Bench press 95#

Seated box jump

400 single jump rope

Deadlift 5RM. 190

WOD: 1 min on, 1 min off….for 10:00:
- 25 Wall Ball (20/ 14# to 10’)

Used 10lb ball since there wasn't a 14lb. Did 6 rounds (finished at 11 min).

Amateur
Squat 3x5 (add 5 lbs to last workout). 170
Press 3x5 (add 2.5 lbs to last workout). 70. jerked last rep in second round. I'll probably need to reset next time.

Complete 7 rounds:

Handstand Push Ups - Max reps
Hollow Rocks - 15 reps

Biked to the gym

Bench press 95lbs

3 sets of 3 chin ups

Press. 3x5 @ 65, 70, 70 (need to reset back to 55).

5 rounds:
5 pull ups
10 push ups
10 squats @ 65lb

Amateur
Squat  3x5 (add 5 lbs to last workout). Front squat at 135, 140, 140.

Bench 3x5 (add 2.5 lbs to last workout). 100 (supposed to go to 105 but I need to reset to 85).

Every 30 seconds

Sprint 60 yards every 30 seconds for 7 minutes. 

Deadlift 5RM @ 185

7 rounds:
Max Reps False Grip Pull Ups on Rings
10 Hollow Rocks

Didn't have rings, so I did regular pull ups (10 each round with 40lbs help). For the hollow rocks, I tried to hold the hollow rock position for 1 minute (needed several breaks in-between that one minute though).

Amateur
Squat 3x5 (add 5 lbs to last workout). 165

Complete 4 rounds:

Isometric Hold Top of Ring Push Up  - 30 seconds
185 lbs Anyway Overhead - Max Reps 

95lbs @ 5 reps (20 reps total). Cleaned and jerked.