Crossfit Warm up:
2 rounds: 10 pullups, 10 pushups, 10 situps, 10 squats, 30 second Samson

Deadlift 5000 lbs in as few reps as possible

WOD
For time:
20 shoulder to overhead (Rx 185 lbs)
40 lateral burpees

Ideally, the pull-up bar is one foot above your reach so that you must really jump to grab it.

Tabata: 20 seconds Kettle Bell Swings/ 10 seconds Burpees

1 minute rest

Tabata: 20 seconds Double Unders/10 seconds Air Squats

1 minute rest

Tabata: 20 seconds Sit ups/10 seconds Push ups

AMRAP 10
5 Bar MU’s
5+5 pistols (alt.)
20 Double unders

• Thrusters (95#/65#): 10 rounds, 15s on/45s off
• Turkish get-ups (5 each hand)
• 30 toes to bar (not for time)

I think I would have had about two more reps if I could have gotten my mind quit...and...if I didn't fall in the 5th round. :)

WOD
10 rounds: (For 15 seconds as many reps as possible; 45 seconds rest)
Thrusters (Rx 95 lbs.)

Post WOD:
Turkish Get Ups (5 with each hand)
Weighted pull ups (3-3-1-1-1 reps)
30 toes to bar

3 rounds for time:

20 double unders
15 Hand Stand Push ups
10 Pull ups
5 Power Cleans (Rx 185)

Post WOD: Tabata Sit Ups

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

Did this little diddy after two days of being locked in the house because of weather. It hurt. Not happy in my time at all. Better than last time but I know I can do better here. I feel like I am catching this one on bad days. Next time.

30 overhead squats 50/35 kg
10 muscle-ups
20 overhead squats 50/35kg
5 muscle-ups

6 dips
6 push ups
6 front squats

6 rounds