Skill
EMOM for 5 minutes: 5 Strict HSPU (shoulder width)
3x15s L-sit Hold (2mins rest)
Snatch and C&J triples
HS Walk

Strength
5-5-4-4-3-3-3-2 Front Squats
60kg - 60kg - 70kg - 70kg - 80kg - 80kg - 80kg - 85kg

WOD
EMOM for 5 minutes:
10 Pullups
10 T2B

Strength

Exercise: Box Squat/lbs
Reps: 3×12 50-60% w/ Chains or bands @ 115# first round then 95#
Comment: Lift every 90 sec final set is max reps
Strength

Exercise: Barbell Row/lbs
Reps: 3×8 135/95 @ 65#
Comment: Lift every 90 sec, last set is max reps

Metcon:
3 Rounds
4 min AMRAP
200m Run
5 Box Jump 30/24 @mod step-ups
10 Pull-up @mod ring rows
Max Burpee the remainder of time @mod preggo burpees
1 min rest

Result Type: AMRAP

63 preggo burpees total

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 lbs)
30 Snatch (M 135 lbs)
30 Snatch (M 165 lbs)
Max Rep Snatch (M 210 lbs)

skill
1 hour olympic weightlifting (snatch + C&J)
handstand walk
3x15s L-sit (2 minutes b/t)

strength
5-5-4-4-3-3-3-2 front squats
60kg - 60kg - 70kg - 70kg - 80kg - 80kg - 80kg - 85kg

workout
EMOM for 10 minutes:
10 burpees on odd minutes
3 thrusters 60kg on even minutes
(score is the time for the burpees)

Strength:

DL - 12x225, 10x315, 10x365, 10x405

Metcon:

3 Rnds: 100ft Bear Crawl, 10 T2B, 15 SDHP (95lbs), 20 Games Pushups, 1minute plank

Time - 11:55

5 rounds of: row 500m + 15 OHS with 95 lbs
I was rowing usually at sub 2:00 and then walked over to my bar about 100' away.
I did all rounds of OHS unbroken.. with a power snatch up to overhead
I was actually feeling it A LOT winded wise with the rows
I need to better my grip.. especially on my left hand when I row, so I don't fatigue with my grip on the handle.
GREAT WOD
I thought about stopping after 4th round (16:10) and I stopped the watch and layed there for about 30 secs... then I decided to just do another round.
I did the next row in about 2:04 and then did all the OHS unbroken.. I'm guessing at my time of 20:00... but about that... counld have been a sub 20 minute as well.

2 – 1 1/4 Back Squats @ 70% of 1 RM - 115 lbs

5 Rounds
1 Minute AMRepsAP
5 Over the Box Jumps (30/24)
10 Russian Kettlebell Swings (2/1.5) - 1.5
5 Over the Box Jumps
10 Thrusters (95/65)
REST 1 Minute

99 (1.5)

5 rounds of:

15 pushups
30 Situps
400m (on treadmill)

HQ WOD for 12-20-12: AMRAP in 20 minutes of:

5x Chest to bar Pull-ups
10x Wall ball shots, 20 pound ball
15x Kettlebell swings, 1.5 pood

Subbed KB for 50 # DB Swing

Completed 11 1/3 rounds.

Find 2RM Clean and Jerk

110#

EMOM do concurrent number of Clean and Jerks at 50% your 2RM, Until you cannot complete the number of Clean and Jerks in 1 min, turn into an AMRAP and do as many as you can in the remaining mins.

1-1, 2-2, 3-3, 4-4, 5-5, 6-6, 7-7, 8-8, 9-9, 10-10, death 11-15=31

Completed 10 Rounds plus 31 clean and Jerks at 55#