Buy In
General Warmup
Pullup warmup
Some mobility

1. Max Pullups
37. (lost the butterfly)

2. Deadlift 5x3
365# PR

3. 50 Burpees
Time: 2:22

Rest 45-1 hr

4. Clean & Jerk
5x3
135x3. 155x3. 165x3.(failed on 1st) 165x3. 165x3

THURSDAY

Buy In:
General Warmup

WOD1: Deadlift
5x3
315x3   315x3  335x3  355x3  315x5   225x10
Rest 5-10 Minutes
WOD2:
400m Run
12 K2E
Complete Each Round every 3 Minutes

Rest 1.5-2 hrs
Then GymKen
Played on PBars and Flips

From CFNE Monday WOD (1 day behind)

Buy In:
Treadmill 5-7 Minutes, Incline Walk

WOD1:  Deadlifts
135 x 10 x 2
225 x 10
285 x 5 x 2
315 x 3 x 2

WOD2: Bench Press
135 x 10 x 3
165 x 5
175 x 5
185 x 5 x 2

Cash Out: 
Leg Raises
DB Shrugs

CFFB 9-16

WU: Good Mornings

WOD: Strength (1) Deadlifts 3Rep Sets

225x10 285 x 5 325 x 3 335 x 3 345 x 3 (pr) 365 x 1

I skipped OverheadPress - shoulders still very sore from early in the week. Did handstand work, max holds x 5-10 sets.

Cash Out: Leg Raises 6-8 sets

Friday 08 -22 - 09 Workout

WU: 5 Min Bike
"3 Rounds" - Good Mornings
Pullups
DB Shrugs

WOD: Deadlift 5 x 3 Reps
wu: 135 x 5R x 2S, 185 x 5

225 x 3 255 x 3 265 x 3 275 x 3 285 x 3(PR)

METCON - "3 Rounds"
Hang Power Clean 135lb x 5 R
7 Dead Hang Pullups
10 Dips
Time: 6:01

Core:
Weighted Machine - 5S x 10R - Pryamid'n weight UP

Note: Metcon Workout - Grips died on the Hang Cleans...had to re-rack at end, gain grip, for last few reps. Deadlifts felt good...Again, its just the decline which i feel i need to address witch the heavier weights. Also, i tried to switch grip, one palm in, one palm out...Grip felt good with this, but it did through me a little off.