"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.

Deadlift 5x5

105#

Pull-up Ladder x2
*First ladder is strict dead hang pull-ups and second ladder is kipping or butterfly pull-ups.

Used purple/green band

Dead Hang - 8 + 8
Kip - 11 + 7

Row 1k - All Effort - 4:13.3
Row 2019m - 10:11

For time:

25 Pull-ups
5 Burpees
20 Pull-ups
10 Burpees
15 Pull-ups
15 Burpees
10 Pull-ups
20 Burpees
5 Pull-ups
25 Burpees

Pull-ups 5x5

Did negatives with a green band

7 rounds:
100m Row
10 Dumb-bell Squat Cleans (m- 45#/ w- 30#)

Used 15# DB

12:04

High hang clean 5x2

Weighted Plank 2:00

15# - 1:00 - 0:45 - 0:15

Row 1015m 4:56

For time
100 sit ups