WOD: Nancy "modified"

Run 400m then do 30 body squats x 4 rounds for time

Time = 10:55

Cramp in left calf half way through second lap and running outdoors on track against 20 to 30mph wind gusts.

10min AMRAP in pairs
Ring Dips (max),
Front squat (40kg) x10

Skills/Strength
HSPU - tried one on the rings. Not very pretty I think.

Pre-WOD: 5X3 Thruster

WOD: 7 Minute AMRAP
- Thruster (95/65)
- Chest to Bar Pull Up

The above movements with a rep scheme of:
3, 6, 9, 12, 15
+ 15 thrusters

Power Clean- 20min to find 1rm

Then,

12 min amrap

3 Handstand Push Ups @mod

6 Deadlifts 225/155

12 Abmats

10 + 2/3 +2 abmat

30 Clean and Jerks @ 135@ for time

12 min EMOM
- clean with push press 5x
10 min WOD
- 10 burpees
- 3 handstand push up
- 4 power clean

10 Pull-Ups
15 Burpees
20 Push-Ups
25 Sit-Ups

Pre-WOD: 5X3 Thruster
Max at 85
WOD: 7 Minute AMRAP
- Thruster (95/65) 45
- Chest to Bar Pull Up

The above movements with a rep scheme of:
3, 6, 9, 12, 15, 18, 21

3 Rounds for time of:
30 Kettlebell Swings (45#)
20 Burpees
10 Clapping Push-ups (scaled on knees)
3 Rope Climbs (scaled: 1 climb, 6 rope pulls)

Pre-WOD: 5X3 Thruster

WOD: 7 Minute AMRAP
- Thruster (95/65)
- Chest to Bar Pull Up

The above movements with a rep scheme of:
3, 6, 9, 12, 15, 18, 21

I wish everyone would stop acting like when you turn 40 you piss on yourself involuntarily and sing along to elevator music. "Masters" my ass.