Teams of two row 5K
Each partner rows 5×500
(partner rests while other is rowing their 500.  Score is total time.)

Worked with team of 3 for 7500m

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Wall Walks
50 Box jump, 24/20
25 Overhead squats, 65#/45#
25 L-pull-ups
50 Sit-ups

3mi run around neighborhood with Ellie. Low 9 pace

8 min AMRAP
For reps:
3 KBS @ 53#
3 thrusters @ 95#
6 KBS
6 thrusters
9
9
Etc.
Got thru 18 KBS & 3 thrusters
105 reps

Back squats
223x8
256x6
295x4
311x4

Front squats
212x5
241x4
251x3
272x3

245 pound Deadlift, 5 reps (RX #275)
13 Push-ups
9 Box jumps, 24 inch box

Got 12 rnds +13 PU

5K: 1 stop (traffic light): 28:23.00 min

Dead Lift (DL)

10 Min EMOM - 3 reps

1 round #375
9 rounds #345

21-15-9

Thruster 43/30kg

Bar over burpees

Warm up
"Olympic"
10 min.

SWOD
Power Snatch
Hang Snatch
Snatch (Squat Snatch)
*work technique with moderate weights
20 min.

WOD
AMRAP in 12 min. of:
30 Back Squats (95,65)
30 Push Ups (hand release)
20 Front Squats (95,65)
20 Pull Ups
10 Overhead Squats (95,65)- only got 5 in
10 Toes to Bar- did knee lifts
used 65lb barbell got 115 reps 5 short of one full round
did lose time cause some of the stations were full when I was ready to use them.