AFAP
30 Wall Balls (6kg)
30 Hang Cleans (20kg)
30 KB Swings
30 OH Squat (no weight)
30 Burpees
30 Shoulder 2 OH (20 kg) [completed 14 reps]
[30 Sit Ups] did not complete

5K run

06:50 minute miles on average

9 seconds short of my PR

Easy 15 min run

10 rounds

every 3 mins perform with a 30k bar
5 DL
5 Hang Power Clean
5 Front Squat
5 Push Press
then run 200m

Every round was under 1:40mins

WOD

Something I put together based on Fran.

• 20 Thrusters (40kg)
• 20 Pull Ups
• 4k Run
• 20 Thrusters
• 20 Pull Ups

The second part was so hard. I have been fasting today so bit taken by that and I finished a whole bottle of wine last night so that probably affected the result as well.

Disgusting workout I will most certainly do it again

AMRAP
3 Rounds:
1min Burpees
1min Sit Ups
1min break
3min break, + 3 Rounds:
1min Squats
1min 20m Sprint
1min break

Result:
Burpees: 40
Sit Ups: 55
Squats: 94
Sprints: 25

Pre-WOD: 5X3 Push Press (#120)

For Time:
-200 Meter Run
10-8-6-4-2 Push Press
(run before each set)

Post WOD:
-30 T2B
-10 Muscle ups or (20 Strict Pull Ups & 20 strict Ring Dips)

Dead Lifts:
1 Rep (Max Weight) 275lbs
10 Reps (75% Max Weight) 205lbs
1 Rep (Max Weight)
15 Reps (65% Max Weight) 185lbs
1 Rep (Max Weight)
20 Reps (55% Max Weight) 155lbs

3 X 400 Meter Sprints
w/2 Minute Rest between Runs

For time, 3 rounds of:
* 10 pull-ups
* 20 push-ups
* 30 sit-ups
* 40 squats

Squat
2-2-2-2-2-2-2-2-2-2-2-2 (60% 1RM on the Minute)
165#

5 Deadlifts (275/185) --- 225#
50 Double Unders --- 60 Single Unders
5 Deadlifts
10 Burpees
5 Deadlifts
Run 1 Lap