Overhead Squat
2-2-2-2

Nancy
5 rounds
400 meter run (stoplight)
Overhead Squat x 15 (95/65)

• did back squats instead @ 65lb (3 rounds) and 55lb (2 rounds)

4.5 miles
50 minutes

For Time: (20 minute Cap)

100 Pull Up
100 KB Swing 40#
100 Double Under
100 O/H Squats 75#

Ok, so i broke it up into sets of 25 each... i completed 3 rounds (75 of each). i think if i had done one more of anything, i would have died. this was a real bear! and by the way the OHS's are brutal and i hate them. FYI. also... i subbed single unders for the double unders at a 3:1 ratio.. yes.. i know.

Back Squat 3 x 3 (225,275,295)

10 Rounds
5 Thrusers (115#)
10 Pull Ups
100 Yd Sprint

*Rest One Minute after each round

Seven rounds for time of:
7 reps 225 deadlift
7 L pull ups

Modified
7 reps 185 deadlift
7 pull ups
7 sit ups

Deadlift 1 RM

5-5-5-5-5 deadlift = max 155 lbs

then…

7 thrusters (95/65) - started with 65 lbs (1 round) but changed to 55 lbs
7 bar facing burpees

AMRAP 7

10 RFT

50 DU
10 single hand DB OHS* @27.5kg
* change hand after each round

For time:
7 rounds of:
7 Deadlifts Rx=225 lbs
7 L-Pullups

100 Burpees, for time.
I'm a little disappointed: was looking for a PR, but instead got the exact same time as last time! Oh well, at least I'm consistent.