WOD - For Time:
- 1000m Row or 1200m Run (I ran)
- 80 Air Squats
- 60 Sit Ups
- 40 Push Ups
- 20 Pull Ups (3 kipping/17 jumping(negative))

AMRAP in 20 minutes of:

Double-Under x 20
“American” KB Swing (53/35#) x 20
Burpee x 20
Score is total rounds + reps.

4rds + 5 DUs

12 Deadlift 275#
12 Burpees
25 Double unders

7 Muscle Ups
14 Thrusters 105#
21 Toes to Bars

CrossFit hiatus over!

Something simple to get back on track:

10-8-6-4-2
Chest to Bar Pullups
5-4-3-2-1
155lb Clean

5:45

skill
5-4-3-2-1
strict toes to bar (30s rest b/t sets)

Workout
For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

i used 80kg for the front squats which made them pretty difficult, with one failed attempt of power clean on the 2nd set of front squats.

WOD
3rds of this for time:

400m Run
20 Walking Lunges, each leg
20 Mountain Climbers
10 Burpees

10 Dips

100 Burpees
Every minute on the minute
(EMOM) 20 DU's or 50 Singles

*Did DU over half the time and singles the rest

WOD
10rds of this for time:

10 Pull Ups
10 Push Ups

20 Sit Ups
20 Squats

Skill
5 mins of handstand walk

Strength
5x5 Shoulder Press 45kg (3mins rest)
1x15 (40kg)

WOD
Seven rounds for time of:
3 Power Cleans (70kg)
4 Ring Dips
The power cleans really slowed me down and I had to do a muscle up to get up on the rings.
Still, it's more than a minute faster since the last time I did it.