Final Score 206 up from 186.
Substituted rowing for sprinting on the treadmill and counting the calories.

4 RFT of:
30 Box-Step-ups w/KB, 24/16, 24/20″
20 KBS, 24/16
10 C2B Pull-Ups
TC: 20

20 min AMRAP

400 m run
max pull ups

Unfortunately, I did 10 under my PR from a month ago. Not sure how that happened. Must have been lighter then:)

93 max pull ups
7 rounds

For Time Complete all reps of each exercise before moving to the next

100 Pull-ups
100 Push-ups (hands raised)
100 Sit-ups (anchored)
100 Squats

Option 2

20 min AMRAP

5 Pull-up

10 Dips

15 KBS

400m Run

5& 1/2 rounds with green band on dips

4 minutes of tabita's (20sec work, 10sec rest) of:
Ring push-ups
Box jumps @ 24"
Shoot-throughs
Air squats

Keep track of lowest reps for each round
7,7,6,16 total of 36

4 Rounds
10 db thrusters 20 lbs
20 wall balls 14 lbs
100 m farmers carry 25 lbs each arm

Option 2

20 min AMRAP

5 Pull-up

10 Dips

15 KBS

400m Run

May 05, 2011

For Time:

800 meter run
2 rounds: 5 Pull Ups, 10 Push Ups, 15 Air Squats
400 meter run backwards
2 rounds: 5 Pull Ups, 10 Push Ups, 15 Air Squats
800 meter run
2 rounds: 5 Pull Ups, 10 Push Ups, 15 Air Squats
400 meter run backwards

Got the hell outta there before I got pink eye. :P

1 RM Thruster

Followed by:

7 min AMRAP:

Start with 1 Thruster, 1 Pull-up. Then 2 Thrusters, 2 Pull-ups. Then 3 Thruster, 3 Pull-up… until 7 min.

Thruster 95/65

1 RM Thruster - 100 lbs
7 min. AMRAP - 5 rounds and 3 Thrusters/ 65 lbs/ ring row pull ups