1 Round for time:

60x Push-ups
50x Kettlebell swings (50 lbs)
40x Upright row (65 lbs)
30x Pull-ups
20x Ring dips

After each exercise do:

40x Double-unders

Back Squat 3x5
145-170-190 (pr)

Two Position Clean 5x2
95-100-100-100-105

FRAN!!!!!!!! - 6:09 2+ min PR

then...
5x200 with 20# slam ball
3x250 meter row (started storming so I had to resort to this)

Back Squats:
3 @ 80%
3 @ 85%
3+ @ 90% of 1RM

3 @ 280
3 @ 300
1 @ 320

Metcon, for time:
21 front squats (135/95)
18 HSPU
200m run/row
15 front squats
12 HSPU
200m run/row
9 front squats
6 HSPU
200m run/row

Pretty off day. . . the good ones can't come everyday!

Elizabeth for time, 21-15-9 rep rounds of:

Cleans at 135 lbs
ring dips

3 Rounds for Time:

12 Deadlifts
6 Hang Power Cleans
8 Front Squats
4 Split Jerka
2 Front-Rack Lunges

All with 1 bar (I used 75lbs)

Pause back squat 3x1, 1-2s pause

1RM Weighted Pull-ups
Completed 30 strict static lying row chest to bar pull-ups as scaled movement for 1RM Weighted pull-ups.

Nancy
5 Rounds for time of
Run 400m
15 Front Squats 65lb

Time: 4:27 (one 20-30sec break)
Meters: 1283
Damper: 6

some sort of plank ladder nonsense

AMRAP 15 minutes
run 40 meters
8 squats
run 40 meters
8 burpees

lost count of rounds. 12?

Worked on Squat Snatch working up to 105#

3 OHS (first was squat snatch) on the minute for 10 minutes.