WOD

4 x As Many Rounds as Possible in 3 Mins:

20 Double Unders
12 Hand-Release Push Ups

*Rest 1 Minute Between Sets

Breakdown:
4rds+17
3rds
3rds
3rds

Deadlift 3-3-3-3-3
*Compare to 081712.

then:-

Tabata Burpees

Rest 1 minute, then:-

Tabata Sit Ups

Beginner: Scale movements as necessary.

Result: 80.90.100.110.120 / 36,47 = 83

23 minute run with Luca and Ellie at Mingo Park. Distance unknown, probably around 2.5 miles.

Buy in: 3x10 Pendlay rows @ 140#
WOD:
21-15-9
Thrusters (95#)
HSPU
Cash out:
3x20 alternating BB lunges (95)
3x10 vested pushups (20)

After normal dynamic and group warmups:

Strength
50 heavy Russians.

Deadlift
5-5-5-5 @ 135, 185, 225. 245
1 rep at 305 a PR!!!

Wod

Amrap in 15 minutes
25 pull ups
25 push ups

Pre WOD
Find 1RM jerk --PR at 165#!!!!!
Find 1RM weighted pull up

WOD
3 RFT (10 min cap)
7 Push Press (155/105#)
14 box jumps (30/24")
21 T2B

After normal dynamic and group warmups:
Thoracic extension.

20 single leg Romanian Deadlift l (10 each leg) - 1 pd
Burgener warm up

STRENGTH

Hang snatch
3-3-3 @65, 65, 65

then
Full Snatch
1-1-1-1-1 @ 95

Wod.

18-15-12-9-6-3

Wall ball

Power snatch (95,65)

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) - 25#
12 Pull-ups - blue band

Floor Press
3-3-3-3-3

then:

AMRAP in 7 Minutes
10 Box Jumps (20/21"-24/25")
30 Double Unders

for Time
-50-40-30-20-10
-Double Unders
-Sit-Ups