DL 230lb

50lb duffle sandbag carry around apartment, HR between 100-120 for a couple minutes.

3x8 hip thrust w/ airex pad, empty bar + 12kg (26lb) KB -- 61lb, not too hard

foam roll, still lateral quadricep, vastus lateralis, still painy due to layout hit. focus on glutes and nearby TFL. glutes not that tight.

20 reps shoulderstand squat, if done better not painful.

3x10 bodyweight Goblet belly swings (wonder what that back knotty poppy thing was that happens)
3x10 DB 20lb Goblet belly swings

35+15 knee tucks.

2x6 left leg down RFESS bodyweight, not feeling great

DL 230lb, twice w/ 1 min rest.

5 reps 155lb deadlift to top

torture twists: 3 sets 4s+4s 40s rest

biking doesn't feel great so 1km rowing not going all the way back

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strength standards

http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

adult women

squat (intermediate / advanced)
165 151 200
181 164 215

average is 182.5, * 0.85 for front squat = 155lb

deadlift (intermediate / advanced)
165 189 258
181 204 273

average = 231lb

so given that my front squat lags a little behind my DL. i know i've been able to 135lb before, but it wasn't that pretty plus my 230lb DL wasn't as comparatively strenuous.

power clean (intermediate / advanced)
165 109 144
181 118 155

average = 131.5lb

compared to my (hang clean) best of 110lb, still a 20lb gap (same as front squat gap, but % wise larger).