3 Rounds For Time (1 minute rest between each round):

20 Wall Ball Shots (Rx 20 lbs)
20 Sumo Dead Lift High Pulls (Rx 75 lbs)
20 Box Jumps (Rx 24")
20 Push Presses (Rx 75 lbs)
20 Ring Rows

16:20

Ring rows kicked my ass

3 Rounds For Time (1 minute rest between each round):

20 Wall Ball Shots (14 lbs)
20 Sumo Dead Lift High Pulls (75 lbs)
20 Box Jumps (24")
20 Push Presses (75 lbs)

20 Ring Rows

21:09 total time,

Snatch Balance 2-2-2-2-2. 85# was my max

Then,

10 Min Amrap

10 Hang Snatch 95/65

15 Hand Release Push Ups

I got 5 1/2 + 9push ups

WOD: 3 Rounds for Time

21 Kettle Bell Swings (53 lbs.)
15 Pull Ups
9 HSPU's

Did not feel like doing the 400 meter runs after and teaching class all morning.

For time:
Run 800m
21 thrusters @ 95#
Run 400m
15 thrusters @ 95#
Run 200m
9 thrusters @ 95#
Run 100m

WOD: 3 Rounds for Time

21 Kettle Bell Swings (53 lbs.)
15 Pull Ups
9 HSPU's

Snatch Balance 2-2-2-2-2

Then,

10 Min Amrap

10 Hang Snatch 95/65

15 Hand Release Push Ups

65 snatch balance
65 1st rd 50 for the rest, I can say with certainty the snatch is my least favorite lift.

Snatch Balance 2-2-2-2-2

Then,

10 Min Amrap

10 Hang Snatch 95/65

15 Hand Release Push Ups

75lb snatch balance
AMRAP = 4.5 + 10 pushups @ 50lbs... really need to work on my technique. Wasn't feelin it today, so I'm just glad I went and pushed through.

Fran = 21-15-9 rep rounds of:

Thrusters @ 95#
Pull-ups

8:19

3rounds X 5reps for max weight Back Squats
95lbs x 5reps
125lbs x 5reps
155lbs x 5reps
165lbs x 5reps
165lbs x 3reps

WOD: 3 Rounds for Time

400m Sprint
21 Kettle Bell Swings (40lbs.)
15 Pull Ups (RX) modified with 15 ring rows
9 HSPU's (RX) modified with pike HSPU off 24"box

Major cramps after first round. Was not well hydrated today. Lesson learned.