20 minutes AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

5 Rounds for time
Run 400 Meters
15 Overhead Squats 65#

Bike hard and fast, 1000m

3 Rounds

20 pull ups
30 push ups
40 sit ups
50 squats

RUN:

1 mile run to hill location

Then 6 rounds of 100m hill repeats

1 mile run

Had class 187 compete against class 188 relay race of "Train Tracks" 1 round 200m track
(Train tracks: 1st person lays in plank position, then 2nd jumps over and lays in plank position and so on and so on...)

At Crossfit GVA
Skill/Strength:

Clean and Split Jerk - Power clean into front squat, split jerk to overhead.
1-1-1-1-1-1

40-50-60-70-75-80 kg - I'm in Europe so I'm trying to get used to the metric standard
88-110-132-154-165-176 lbs - Surprised myself with last set of jerk, definitely a PR.

25x 10kg weighted situps

WOD:
For time-

21/15/9
60 kg Deadlift
Box Jumps
25 kg KB swings

5:48

Skill:
POSE Running

WOD:
6 x 400m Run
90 sec rest between rounds

Strength-5X2 Strict Press (90%) (did #65)

WOD: 7 minute AMRAP (#185/135) (did #65)
1 Shoulder to Overhead, 1 Muscle Up
2 Shoulder to Overhead, 2 Muscle Up
3 Shoulder to Overhead, 3 Muscle Up
........etc

Mod with 2:1 pullups and ring dips for each muscle up.

Completed 5 rounds and 6 STO

20 min AMRAP

400m run
3rounds of Cindy
5 pullup
10 pushup
15 squats

21-15-9

Deadlift #225/155
DU
TTB
Wall ball