5min AMRAP

10 burpees

15 Knees 2 Elbows

Rest 2 mins

5min AMRAP

10 KBS (1.5/1p)

15 Jumping Lunges

Rest 2mins

5min AMRAP

10 Superman

15 Double Unders

Score is total reps

700 burpees

SWOD
Front Squat 5x1 @ 90% of 1 RM
(I had to sub 5RM back squat. My wrists have been hurting lately.
Used 335#)
Close Grip Bench 3 RM - 235#
Removed 20# did 6 more reps
Dropped it to 135# did 15 more reps

Single arm barbell rows
3x10 x 80# (last set I did 15)

WOD:
6x60yd sprints
60sec rest between sprints
fastest time: 00:13:01

Strength: 1 x 20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

-then-

1a) 4 x 3 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

1b) 4 x 400m Sprint – rest 60 sec.

Notes: These should be all out efforts. Pacing is not acceptable and degradation of pace is acceptable.

115 BS
16 PU

For Time:
20 Deadlift 275#
400m Run
20 Kettlebell Swing 1.5-Pood
400m Run
20 Overhead Squat 115#
400m Run
20 Burpees
400m Run
20 Pull-Ups
400m Run
20 Box Jumps 24"
400m Run
20 DB Squat Clean 45#
400m Run

I used 275# for the DL, 95# for the OHS, 1.5-Pood for the KBS, 45# for the DB Squat Clean (second 10 reps I used 40# DB)

A modification of the original Crossfit Hero workout, Michael. When it was created (this version) we did not have access to anything that allowed for proper back extensions.

3 rds for time of:
800m run
50 push ups
50 sit ups

Warmup:
Row 250m

WOD:
5 x 500m with 1:45 rest between (1:1 ratio with my 5km split)

Results
1) 1:30.8
2) 1:35.1
3) 1:37.3
4) 1:38.4
5) 1:36.7

Met my goal of staying under 1:45...

12min AMRAP

2 thruster 105lbs
2 box jump 75cm
8 GHD
4 thruster
4 box jump
8 GHD
6 thruster
6 box jump
8 GHD
.
.
.

5 sets of 5 Front Squats at 85% of 1RM

Russian KB Swings 6x12 70/53