Come to the gym with 2 or 3 movements you don’t like or would like to improve. We will then create your own "AMRAP 15" WOD around them.

My WOD:
5 ring rows
7 thrusters (45#)
9 burpees

7 rounds + RRs & 1 thruster

5 rounds of:
75# hang cleans
30 push ups

5 rounds:
15 medicine ball cleans
15 pushups
250m row

20 minutes AMRAP:

30 box jumps
20 push press (115# M; 75# W)
30 pull-ups

Yeah, we were crazy enough to show up this morning @ 5:30 despite the ice/sleet/snow. I just wasn't feeling it this morning so I only got 2 rounds plus 19 pull-ups (with the blue band). Used 45# bar for push press and did mostly box step-ups.

10 rounds

10 Deadlift 185#
10 Lunges (with 45# plate overhead)

1000 m run
100 push-ups
10 snatches

1st WOD:
30 Power Snatch (135#) - Time: 4:59

2nd WOD:
50 Double Under
250 M Row
100 Double Under
500 M Row
50 Double Under
250 M Row
Time: 12:53

4 Minutes - Box Jumps
3 Minutes - DB Snatch (45#)
2 Minutes - KB Swing (1.5 pood)
1 Minutes - Burpees
-total Reps of 155

5 Minutes Rest

Death by Clean & Jerk
-I got through round 7

2 Rounds

500 M Row
20 Wall Ball
500 M Row
20 Pull Up

Pull ups after rowing suck!

20 minutes AMRAP:

30 box jumps
20 push press (115# M; 75# W)
30 pull-ups

3 rounds + 30 box jumps/5 push press (95# push press)

Rough workout.