"nancy"
5 rounds for time of:
400m run
15 OH squats @ 95#

100m run
15 handstand push-up
200m run
25 push press @ 115#
400m run
25 Sumo deadlift high pull @ 115#
800m run
30 Overhead walking lunges @ 45#
400m run
25 Sumo deadlift high pull @ 115#
200m run
25 push press @ 115#
100m run
15 Handstand push-up

================================

Rough workout but overall pretty good. Did hspu on a 20" box, used 50# for my bar and used 25# for overhead walking lunges.

-30 Shoot Thru
-30 HSPU: 200 meter run/per break - 2 breaks
-30 Box Dip: 200 meter run/per break - 1 break
-30 KB Swing 25#: 200 meter run/per break
-30 WB Shot: 200 meter run/per break - 1 break
-30 GHD Situps: -200 meter run/per break - 1 break
-30 Box Jump (24")

2400m + 597 reps = 2997, the number of victims murdered on 9/11/01

800m run forward
400m run backward

597 reps of the following in any order:
Pull ups - 0
Push ups - 50
Situps - 100
Squats - 150
Lunges - 97
Double Under - 200 (2 for 1 sub)

800m run forward
400m run backward

50 DU's/Abmats
40 DU's/Abmats
30 DU's/Abmats
20 DU's/Abmats
10 DU's/Abmats

V-sit hold for time x 2 - 107/64

then…

1 minute for max reps of each, with 1 minute rest between:

max push-ups
max box jumps (24/20)
max ring dips
max wall balls (20/15)

2 rounds – 1 minute rest between

AMRAP 2
Double Unders - 36

Then….

100 Squats
5 Muscle-ups (did Muscle up progressions)
75 Squats
5 Muscle-ups
50 Squats
5 Muscle-ups
25 Squats
5 Muscle-ups

AMRAP 16:
run 250m
10 kettlebell swings (1.5/1.0)
5 wall climbs
1 rope climb (did one rope climb, the rest were scaled)

Row
Squats
Pullups
Pushups
Situps
Score is total of rounds with the least amount of reps.
42

Run 1000m
11 of each
Box jump (36")
Thruster (120#)
Burpee pull up
KB swing (2pd)
HSPU
Power clean (175)
TTB
DL (175#)
push jerk (110#)
Run 1000m