21 Dips
21 OHS #95
21 Push ups
Row 400M
15 Dips
15 OHS #95
15 Push ups
Row 400M
9 Dips
9 OHS #95
9 Push ups
Row 400M

5RFT

Run 400m
15 Overhead Squats @ 30kg

20.14 rxd

45kg

Then max reps for three efforts @ 35kg

10/7/8

row 500m burpees 5 DU 50
row 400m burpees 10 DU 40
row 300m burpees 15 DU 30
row 200m burpees 20 DU 20
row 100m burpees 25 DU 10

21.24 rxd

50 box jumps
50 jumping pullups
50 kettlebell swings 12kg
50 walking lunges
50 knees to elbows (high knees)
50 push press 16kg
50 wall ball 6kg (3kg)
50 burpees
50 DU

28.56

3RM

70kg

5RFT
12 push press 40kg (30kg)
20 box jumps

15 DL #63
15 KB Swing #18
800M Run

15 DL #63
15 KB Swing #18
50 Double Unders

15 DL #63
15 KB Swing #18
800M Row

AMRAP in 15 minutes:
5 Burpees
10 Box Jumps (25")
15 Double Unders (scaled to SU with DU attempts)

2 Rounds for time

24 Double Unders

24 KBS 1.5/1p

24 Abmats

24 Burpees

24 Pull Ups

24 Dips mod@ w/ purple band

This didn't seem bad a first and then it hit me! Felt good getting my butt kicked though. Happy birthday TMF(old man)K