Squat
Rest exactly 60 seconds between rounds
5x 170
3x195
1 x 220
then WOD
5 reps at 220
3 reps at 230
1. rep at 255
rest five minutes then...

Bench Press
Warmup
Rest exactly 60 seconds between rounds
5x 125
5 x 140
5x 160
Rest exactly 2 minutes between lifts
then
5 at 165
3 at 168
1 at 185

Game On.

Perspective...If we all see the same thing, or if you don't see what I see....( It doesn't really matter if the direction is positive and the efforts bring improvement. )

WOD ( this work is at 85% max )
Deadlifts
Warm Up
Rest exactly 60 seconds between rounds
5 x 170
3 x 195
1 x 220
then...
Rest exactly 2 minutes between rounds
3 x 5 at 230

Rest five minutes--Get the shoulders mobile, then...
Warm-Up
Military Press
5 x 90
5 x 105
5 x 115
WOD
5 reps at 120
3 reps at 125
1 rep at 135

....started from the bottom...But now,.

WOD
Row 1000 meters
Run 1/2 mile
Row 500 meters
Run 1/4 mile

Run 3 miles.

25 Kettle bell Swings
25 Push Press
25 Pull-ups
3 rounds for time

Helen
Run 400M
21 KB Swings 55lbs.
12 Pull Ups
3 Rounds for time

WOD
10 knees to elbows
10 Ankles to the Bar
10 Overhead Squats with 95 /115
4 rounds