4 Rounds

5 Bar MU or CTB PU
10 Box Jumps 24"/20"
15 Push ups
20 Air Squats

Alternate 4 rounds
400m Row
30 Tuck Jumps
15 Situps

200 Meter run
30 Wall ball (14lbs)
200 Meter run
30 Sit ups
200 Meter run
30 Burpees
200 Meter run

AMRAP 10

30 Double Unders
15 Power Snatches (55#)

First attempt (Tuesday, 3/15): 4 rounds + 12 snatches (57#)
Second attempt (Saturday, 3/19): 5 rounds + 7 snatches (53#)
Third attempt (Saturday, 3/26): 5 rounds + 29 DUs (55#, as Rx'd), validated

Touch and go!
Toistoja 5-8/min

1.3km run

5x 10 Squat press, 10kg

15-14-13....2-1 reps of:
DB Split Squat, 4kg (left foot forward, switch to right foot forward)
One-arm DB Swing, 4kg (first with left arm, then right arm)
Glute hip lift
Airdyne sprint, 10 sec

1.3km run

AMRAP 10

30 Double Unders
15 Power Snatches (75#)

5 rounds + 7 snatches

7 muscle-ups
14 burpees
21 double-unders

4 rounds

Did Muscle up progression for the first time - felt good - hoping to master the muscle up soon!

5-5-5-5-5 Back Squat - managed 225 lbs.

Then

200 OH Lunges (45/25)

10 min AMRAP:
5 pull ups
10 K2E

This followed tabata push ups (total score 75)

1.07 mile run

Yes, it was only a mile, but I have eaten like CRAP the last week or so and have not worked out that much, so I'm starting slow.

Ran it in 8:57.