For time:
1 Mile Run (road run, at the box)

Then:
20 Rep Back Squat Max
For this workout of the day, you need to rep 20 back squats with your maximum weight. However, take note that you HAVE to complete the 20 reps in a single attempt. If you rack the bar the set doesn't count – make sure you are executing proper back squats for each and every rep you’re getting below parallel. You can make as many attempts as the time in class allows.

result: 1 mile - 7:25

20-rep max: 185

Metcon 1;

1 Rnd: 20 Over the Box Box Jumps, 30 KB thrusters (35lbs), 30 Shld 2 OH (115lbs), 50 DUs, 25yd Walking Lunges (25lbs overhead)

Time - 10:45

Metcon 2:

500m row, 50, Situps, 50 DUs, 400m, 40, 40, 300m, 30, 30, 200m, 20, 20, 100m, 10,10

Time - 18:20

I was by myself, trying to get back into the swing of things. I think I did:

30 kettlebell (45 lbs)
30 hand release push-up
6 pull-ups
20 kettlebell
20 push-up
6 pull-ups
15 overhead squat (45 lbs)
5 pull-ups

something like that

row 1000m

then...

3 Rounds
21 box jumps 30in
15 pullups
9 burpees

then
Ring Support - :20/:10 x 6
Ring Bottom - :20/:10 x 6
Ring Dip: 5-5-5-5-5

Power Hour:

Overhead Squat
95x5 135x8 135x5 145x3 165x1 185x1

6x5 Push Press (ascending)

1. 115. 135. 155. 175. 185x3, 205x2 (pulled something in my neck/shoulder area)

15 minute clock: Snatch Ladder with Tim Davis

done as 1,1,2,2,3,3,1,1,2,2,3,3 (adding weight)

went - 95, 95, 115, 135, 155, got 1 at 175

5 more singles at 175 (pretty much all Power movements)

4x8 - Ring Pull ups with kip

4x250m rows on C2, rest was whatever it took to catch my breath (not more than about 1 minute to 1:30)
All took about 45-50s

Partner AMRAP in 20 minutes:
9 Toes to bar
7 Deadlifts (155/225)
5 Push Jerk (95/135)

Partners will alternate rounds one athlete working at time.
The pair will get two bars to complete the workout.

Result: 14 rounds + 13 reps

sprinting
1.5 km running
4x 70m full sprint(30m str8 then 40m uphill) (walk back for rest)
1 km running

midline
3x15 partner leg raises

stength
5x5 STRICT HSPU (60s rest)

workout
with sazos
sazos:90 reps

BS wk 3: 4,4x215#
Partner Fran:
18 round AMRAP
partner 1 even/partner 2 odd min
with Siu = 4 rounds + 5 thrusters
2x20 GH sit ups
2x15 GH hip extensions (with 25#)

Strength

Back Squat 2rm

Wod

“Freddy’s Revenge”

5 Rounds

5 Shoulder to Overhead 185/125 -70lb

10 Burpees

10:51 min