21-15-9 reps of:
Thrusters (95)
Pull Ups

Bear Complex:
- 20kg x 1 round

Thruster (starting from ground each rep):
- 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 1, 80kg x 1, 60kg x 2

Squat Snatch:
- 30kg x 10, 30kg x 5

OH Squat:
- 30kg x 11 x 3

Back Squat + OH Squat Pyramid (can't drop bar until finished the pyramid):
1,2,3,4,5

5 x 40m Shuttle run - increasing speed every 10m

6 x 40m zig zag sprints

In teams of 4 (2 people work at a time, 2 rest for the minute), 1min rounds:
- 9kg med ball slams
- single hand rope slams
- 12kg single arm kettlebell swings (let go of bell and catch with other hand at top)
- double hand rope slams
- 12kg single arm kettlebell SDHP

7min AMRAP:
- 10m Burpee broad jump
- 10m Lunge (hand striaght above head)
- 10m broad jump
- 10m run, then run the 40m back to the starting position

TOTAL = 8 rounds

CrossFit Total
1 Rep Max Press 75
1 Rep Max Back Squat 175
1 Rep Max Deadlift 205

Score is Total Weight. 455

1. Cash Out. 500 singles, 35 burpees, 500 singles

"Murph"
Run 1mi
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1mi

Strength:
1RM Clean & Jerk
----Worked up to 205#, not my PR but was a good point for the day.

WOD:
10 Rounds
1 Power Clean @75% of above weight (155#)
2 Shoulder to Overhead
10 Medball Cleans @ 20#

AMRAP in 20 minutes:
30 Double Unders
20 Walking Overhead Lunges (25lb plate)
10 Pull-Ups
5 Hand Release Push-Ups
Row 250m

“Fran and Helen buy jump ropes”

For time;

50 Double unders

Then,

21-15-9

Thrusters 95/65

KBS 1.5/1p

Pull ups

finish with 50 Double unders

Squat Cleans 3 X 5

10-9-8-7-6-5-4-3-2-1
Kettlebell Snatches w/s
Box Jumps
Pushups

1 mile