20 EMOM
EVEN=5 Pull Ups
ODD = 10 Push Ups

1) 4.00min ME Burpee Box Jumps 61cm

Rest 5min

2) 10.00min AMRAP of:
15m HS Walk
30 Split Jumps
30 KB Swings 24kg

"Jackie"
1000m Row
50 Thrusters (m-45#, w-35#)
30 Pull-ups

I did a modified Jackie
750m Row
35 Thrusters (15#)
20 Pull-ups (green/red)

I should have used the Rx'd weight at 35# and I should have used only the green band because this workout was fairly easy for me.

5:56

OH Press 5 RM

5 toes to bar
7 hang power clean @ 52kg

4 x 10 Heavy ring row, 1 min rest

4 x 10 Strict ring dip, 1 min rest

4 x 7 Deficit push up, 1 min rest

EMOM 12 rds:

3 hspu
5 Paralette dips (24" box)
7 lunges w/ 45# plate

Run a 5k

36:50. Not happy with it but at least I finished it. I really tried to put some of Brian's advice (CF Endurance) to good use in the beginning but I lost form and energy rather quickly.

My ankles are throbbing, my feet are killing me and my calves are on fire. I hate my body right now.

Now I really know why I hate running other than sucking at it.

Shoulder Press 7x2

65#

"Nancy"
5 rounds:
400m Run
15 Overhead Squats (m-95#, w-65#)

OHS scaled to 35#

Got about a 1:30 PR but I'm still pretty disappointed. The 4th run I walked a little (stupid) then the fifth run got a really horrible pain on my ribcage and had to walk about the last 200 meters because it hurt so bad. The only advantage was when I got back my legs were a bit more rested and I knocked the last set of squats out in about 17 seconds.

18:02 today, 19:37 back in October.