Sprint Intervals:

60m - 8x60m - rolling start - 9, 8.59, 8.35, 8.03, 7.97, 7.99, 7.94, 7.88
150m - 1x150m - rolling start - 22.12

Pre-WOD
* 5k run (24:37)

WOD - AMRAP (20 minutes)
* 20 jumping jacks
* 15 squats
* 10 push-ups
* 5 pull-ups

Post-WOD
* 50 abdominal crunchs
* 55 inclined sit-ups

300m run
4 rounds of...
- 10x walking lunges
- 10x push ups
- 10x one arm shoulder press
- 10x goblet squat
Finish up with 300m run

Back Squat 10-8-6-4-2
185-205-215-225-245 (fail 2nd)

10 min AMRAP:
30 DUs
15 KB swings (53/35)
10 Toes to Bar

I did this typical workout outside at Kensington playground.
I did almost no warm up and just banged it out. I was in control and did all movements well. I was concentrating on using my posterior and legs mostly for the KB swings. All unbroken.
11:02
Played outside with the kids before coming back to change and finish making dinner.
Fun workout and super fast.
I just wanted to get a quick workout and I hadn't done those in a while.
Fun. I looped my rings on the basketball rig at Kensington playground and it was just fine... I'm pretty sure I could do MUs there as well.

3 miles

A) EMOM x 10
- 1 full clean starting at 60% and building
SCORE: 135, 155, 205, 225, 245

B) Front squats 4-6x3 @30X1; R2-3M
SCORE: 215, 235, 265

C) Tester
3 rounds for time:
- 25 KB swings (70/53, 53/35)
- 25 burpees
SCORE: 7:53

A) 3x3 - Snatch 1st Pull - load over 100%
SCORE: 215

B) None-heaving Snatch Balance 2x5
SCORE: 135 (2), 155 (2), 175

C) High Hang Squat Snatch off Boxes - 2x10
SCORE: 135, 155, 165, 175, 185

21 reps of:

Thrusters (95 lbs)
Incline push-ups
Box jumps (24 inch)
SDHP (95 lbs)
Sit-ups

Then
10 pull-ups

Didn't feel so good. This was supposed to be 21-15-9

Strength / Skill:
Back Squat
10-8-6-4-2 [increased weight each set: 95-100-105-110-115]
Note: As heavy as possible.

WOD - 10Min AMRAP:
- 30 DU
- 15 KB Swings (53,35)
- 10 T2B

Completed RX: 4 rounds + 29 DU