6 rounds
20 squat
15 push up
30 flutterkick (did ball abs every other)
10 reverse bench
5 box jump

then did some tri ext.
fly machine
push press
one set each

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Three Rounds of:
KB Squat Clean 24kg
Deadlift (75/45#)
Box Jump (24/20")
Push Press (75/55#)
1 minute per station
Clock does not stop between exercises
5 minute rounds with 1 minute rest between rounds

AMRAP 20 Min
50 JumpRope
20 Burpee

5RFT:

400M Run
30 GHD Sit-ups
15 Deadlifts 250 pounds

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
14x8 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx6)
10x5 Low Hurdles High Kness Runs
10x6 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
6x6 Hurdles Alternating Single-Leg Jumps at 0.76m (3-step)
4x20m Hurdle Runs (3 Hurdles)
4x60m Sprints (7.54, 7.83, 7.75, 7.84)
6xKB Throwing Sequence (4 KB Broad Jumps + 1 KB Throw)
Gymnastics (Handstand Holds, Some Bar Muscle-ups)
1 Lap of the Infield + Static Stretching (Cooldown)

For time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball (I had to do thrusters with the barbell)
30Burpees
30Double unders

As Rx: 11:09 (PR)

I did this at lunchtime at downtown Eastern Athletic Club gym - I was a bit sore from yesterday's workout - and this was my third in a row. I had really good form on all movements, and did a bunch totally unbroken. I did a bunch of 20+10 as well, to keep rest to a minimum. I wanted to push the pace a bit since it's only 30 reps each station.
Good workout.
I actually think the thrusters were a bit faster and easier than the actual wallballs. Maybe, since I like, or rather need to work on my thrusters, I should do thrusters with like 65 or 75 lbs next time and see how that feels.

1' AMRAP - Burpees
3' AMRAP - 9 Push Press @ 115 - 12 T2B
1' AMRAP - Burpees
3' AMRAP - 9 Push Press @ 115 - 12 T2B
1' AMRAP - Burpees
3' AMRAP - 9 Push Press @ 115 - 12 T2B
1' AMRAP - Burpees

Count PP & T2B rounds

Review the Clean- 10 mins

then,

For time,

50 Double unders
5 Cleans 185/115 (MOD: 75#)
5 Muscle ups (MOD: GOOP, 20" + 45 plate, flipped to 24" for the last 2 rounds).

(then 40/4/4, 30/3/3, 20/2/2, 10/1/1)

Time: 9:57

Did 40 du's unbroken, most were in 15's and 10's after that.