AFAP (As Fast As Possible)
80 Sit Ups
70 KB Swings
60 Air Squats
50 Burpees
40 Sit Ups
30 KB Swings
20 Air Squats
10 Burpees

AMRAP 12 minutes:

10 OHS (15kg)
15 pull-ups

4 rounds + 5

14.2
complete in 3min
2x
10 ohs, 95#
10 c2b pull ups

if successful, repeat, increasing reps by 2 in every 3 minute interval until failure to complete all reps in 3 minute period.

cf open 14.2

complete in 3min
2x
10 ohs, 95#
10 c2b pull ups

if successful, repeat, increasing reps by 2 in every 3 minute interval until failure to complete all reps in 3 minute period.

failed after 4 reps on second set of pullups in round of 14s
134 total

crossfit total
in 45 minutes, find
1rm back squat - 335#
1rm press - 175#
1rm deadlift - 390#
exactly 15 minutes for each lift.

my 1rms:
bs - ~335#
p - ~155#
dl - ~365#

Pre-WOD:
-work up to a heavy Jerk

WOD - For Time:
-60 Burpees to Target (6" above reach)
-30 Thrusters (#115/75)
-15 Muscle Ups (mod: ring dips)

Post:
3 X 1 minute weighted planks

a) for quality
1­-2-3-4-5-4-3-2-1
1 DB Burpee, 1 DB Hang Squat Clean (55/40)
2 DB Burpees, 2 DB Hang Squat Cleans
3 DB Burpees, 3 DB Hang Squat Cleans...

b) EMOM 10
O: 1 Hang Power Snatch, 1 Hang Squat Snatch
E: Max effort set of clapping push­ups
up to 135 on snatches
10 dynamic (hands and feet) push ups

c) 5 rft
300m Row
:60 Plank Hold
no break plank hold
11:10

245 Imported.

5k recovery

1 squat clean
10 HSPU
2 squat clean
9 HSPU
3 squat clean
8 HSPU
Etc...
Then...
Max sit ups in 5 mins = 124
Row 1000m