Pre-Wod:
3-5 rounds warmup, increasing weight: 1 Press, 1 Push Press, 1 Push Jerk
65, 75, 85, 95, 105

WOD:
12min AMRAP
3 Muscle Ups (or 3 Pull Ups + 3 Dips) (I did Pull Up/Dip combinations)
12 Push Jerk (115/75) (I stuck with 75 the whole round as this is day 3 of CrossFit for me)

Post-Wod:
100 ABMAT Situps as fast as possible, but not timed.

Pre WOD

Mobility Practice - Groin, legs and ankles

WOD

• 8 TGU (24kg/53lbs) On the last one I picked up a 20kg KB with the other hand and did a push press while still holding the other KB straight above my head
• 8 Thrusters (48kg/106lbs)

Pre-WOD: 5 X 2 Front Squat (bailed on this at 225 to save ailing back)

WOD: 10 Rounds For Time:
-5 Thrusters (135/95)
-5 T2B

AMRAP 25mins
20 KB swings (12kg with right arm)
1 min. plank
40 sit-ups
50 squats

Score: 2 rounds + 20 - 1 min. - 40 - 35

2 min:
-run 200m
-with remaining time, AMRAP deadlift (135/95)
Rest 1 minute
2 min:
-run 200m
-with remaining time, AMRAP front squat (135/95)
Rest 1 minute
2 min:
-run 200m
-with remaining time, AMRAP shoulder-to-overhead (135/95)

===================================
Deadlift: 20
Front Squat: 20
Push Jerk: 7

Strength: Back Squat:

1x10 255lbs
1x8 275 lbs
1x6 295 lbs (failed at 4)
1x4 295lbs (failed at 4)
1x2 Sat it out.

WOD: 3 rounds for time:
-30 pull-ups
-50 double unders
-10 handstand push-ups

Can't remember my exact time.

WOD: 3 rounds for time:
-30 pull-ups
-50 double unders
-10 handstand push-ups

I wasn't feeling it today so I left after 1 round. Saving myself for tomorrow but I really liked this one. I swapped the HPS for 48kg thrusters though since my right wrist don't like teh push up type of workouts much.

• Single Arm Swing – 5 reps
• High Pull – 5 reps
• Snatch – 5 reps
• Clean and Press – 5 reps
• Racked Squat – 5 reps

All movements are performed with one arm and then swapping to the other arm without rest. After both arms are done, rest for 60 secs.

Tabata:

-Pull Up
-Push Up
-Sit Up
-Air Squat

Fun Imported.