Metcon 1:

5 min AMRAP: 5 Power Cleans (155lbs), 24 DUs, 10 K2E

Result - 3 Rnds

Metcon 2:

5 Rnds: 5 Bench Press (185lbs), 5 Hang Cleans (175lbs)
Time - 9:00

1000m row warm up - 3:59mins

3x10 Shoulder Dislocate

3x30/30 Push Press with 15# DB Rest in OH Position
2 sets rest 2 minutes between

3x10 Front Raise @ 2x20#
3x10 Lateral Raise @ 2x25#
3x7 Strict Press @ 135 - I actually did 95/115x2
3x5 " " @ 155# - 135
3x3 "" @ 175# - 145

Then:

10-1 Push Up Ladder - Feet on 18" Bench

Then:

5 Strict Pull Up C2B + 10 Burpee/Pull Up C2B - did neutral grip pull ups, and 60# curls instead
5 Rounds

4x500m Rows at sub 1:45 pace. 1:44, 1:41, :1:43, 1:43

Team Grace (Jenn)

~10:21 min both
30 Clean and Jerks ~5 min at 73lbs

Team Helen

1200m run
63 KB swings - 35 lbs
36 Pull ups - bands (green+blue)
800m run
42 KB swings
24 Pull ups
400m run
21 KB sings
12 Pull ups

~21:00 min

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
Some Pole Vault Sprinting Drills (high knees, straight-leg-bounds, B-skip)
Pole Vault Takeoffs (6-step, 8-step - no bend, bend)
Gymnastics (Some Handstand Holds) + 1 Rope Climb for time (10.03 seconds) + Rope Climb Sequence (3 curled legs rope handstands - half rope climb - 3 curled legs rope handstands - half rope climb - 1 curled legs rope handstand)
Static Stretching (Cooldown)

3 Rounds for time of:
20 Kettlebell Swings (55/70#)
20 Box Jumps (24/30")
20 Ab Mat Sit ups

Result: 12:02

5 RFT:
50 Battle Ropes (subbed for Rope climbs)
10 T2B
21 Walking lunges with 45# plate overhead (used 35# for last 3 to go easy on the knee)
400m Run (did 400m run for 1 round, then sled drag w/ 45# & a sand bag for 3 rounds, then w/o the sand bag on 1 round)

partner work out

Both rowed 500M
we split the rest in half
30 abmats with slam ball (20)
40 wallballs: Mod to using the 14 lb wallball
50 walking lunges with slam ball
60 slamballs
70 Plylo Push Ups
60 Slamballs
50 walking lunges with slam ball
40 wallballs: mod to 14 lb wallball
30 abmats with slam ball
Both rowed 500 M

Wendler Strength:

Bench Press - 5x210, 5x225, 5x235
Hang Cleans - 5x175, 5x190, 5x205
Deadlift - 5x365, 5x385, 5x405

Did DUs between each lifting set - 9x30 = 270 reps

Row - 1000m Row for warmup - 3:48

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
16x6 Hurdles Drill (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx4)
Lots of Hurdle Runs at 0.76m (5 Hurdles, 1-step)
10x80m Hurdle Runs at 0.76m (6 Hurdles)
3x10 Power Snatches (40kg)
Static Stretching (Cooldown)

5 rounds for time: Row 200m Rest 3 minutes *During rest period, you must complete 30 Kettle Bell Swings (53/35) Record each row time (not including rest)
44-45sec