Row 2,000 meters
After every minute of rowing (on the rower, not the class timer), get off the rower and do 10 hang power snatches (95/65#).

Each min on the min for 30 minutes of:
5 Pull-ups10 Push-ups
15 Squats

I completed mine using ring rows instead of pull ups and a green band for push ups. I managed 14 complete rounds at half time i.e. 1 round every 2 minutes

4 RFT:
10 C&J 65/45
20 Lunge Pairs (right lunge + left lunge = 1)
30 Sit ups

5X105
5X135
5X160

Αλσος Βεικου

http://www.endomondo.com/workouts/253412915/2853730

5 Rounds for time of:

5 Shoulder to Overhead (125/185#)
30 Double Unders

result: 8:58 155#, SU

Snatch grip Deadlift 3×10 @ 80% of 1 rep max snatch 80lbs

then,

21-18-15-12-9-6-3

Toes 2 bar MOD K2E

Slamballs 30/20

Lateral box jumps

Time 16:35

1/2 Murph

800M run (1st run was 4:48)

10 rds
5 pull ups MOD ring rows
10 push ups
15 squats

800M run (2nd run was 4:35)

Time 26:35

For time,

21-18-15-12-9-6-3

Walking lunge (L/R=2)

Thrusters 95/65 MOD 55

Pull ups MOD ring rows

Knees 2 elbows

Time 31:44

Snatch to 195
3 misses at 210

FS to 3RM - 265

DL

5 - 225
4 - 275
3 - 315
2 - 365

2x5 @ 275