Warm up - Foam roller & stretch followed by:
30 sec of each
1. Jumping Jacks
2. Drop Lunge
3. Push-up with T rotation
4. Mountain Climbers
5. Superman Holds
6. High Knees
7. Lateral Lunge
8. Inch worms
9. Burpees

Strength: Deadlift 5x95kg, 5x110kg, 5x125kg
Boring But Big: Back Squat 5sets of 10 x 70kg

Conditioning: Barbell Complex - 5 rounds of the following (do not stop, do not let go of bar) 40kg:
Deadlift x5
Front Squat x 5
Push Press x 5
Drop Lunge x 5
Bent Over Rows x5
Romanian Deadlift x 5

3 rounds of Hollow Rocks x 30, Plank Knee Tuck x 15 each leg, Straight Leg Hip Extension x 20 each

Stretch, Foam Roll, Eat, Collapse.

12 min AMRAP

150 Wallballs 20/14

90 Double unders

30 Muscle ups

If you complete the 30 MU’s, you return to wallballs.

I started off well by making it to 22 before a quick break. I just didn't have the endurance to keep going. I did no-rep 4 or 5 times due to not hitting the height.
This one is absolutely a "one and done" WOD.

1. "Nancy"
   5 RFT:
   400m Run
   15 OHS, 65#
   Time: 23:15

2. Front Squat
   4x4, across 145#

Run 1 mile
Plank - 1:5 min.
Side Plank - 45 sec. each side
Front snow angle - 30 reps.
Reach w/leg and opposite arm - 20 reps each side
Twist Crunch - 25 each side
Russian Twist - 30 reps.
Static ab rollers - 25 reps.
Drop knees - 25 reps each side
Hips lift - 25 reps
Run 1/2 mile

Complete as many rounds and reps as possible in 12 minutes of:
-50x Squats
-30x Push-ups
-15x Pull-up

3 1/3 rounds, down from last time... Not good!

Strength:

Power Cleans - 5x135, 5x155, 5x175, 5x195, 5x205, 5x215

Metcon:

3 Rnds: 5 Clean & Jerk (185lbs), 10 pullups, 15 GHD Sit ups

Time - 14:34

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps (scaled to 45lbs)
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

Think I actually did another round of snatches but at 45 lbs... With 3 burpees

CrossFit Games Open Workout 13.5:

4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

Another DNS, 65# is still on the heavy side, though still slightly doable. But with my ribs still hurting, and left wrist acting up again, I'm out.

Workout 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target for men and 14lbs to 9″ target for women
90 Double-unders
30 Muscle-ups

I only completed the wall balls in the allotted time. I actually finished the wall balls in 11:51, but didn't start the double unders. Marking this as a PR as this is my second time doing "Diane" and I was impressed I could do it that "quickly". My first attempt was with a 14 lb ball - got it underder 10 minutes.