Run 1 Mile with a 45# KB. Every 2 minutes, stop and perform 10 overhead presses.

Kettlebell was extremely awkward. Putting it on top of one shoulder straight up was working the best. Would always get into a good pace then the presses would come in and just ruin everything. Shoulders would be burning after the presses and it was hard to get comfortable with the weight each time.

My left knee hasn't been bothering me while I'm working out, but a few hours after it feels tight. On the inside towards the back.

WOD #1 - finished 30 Thrusters @ 115 with a group of 3 other folks

Our time as a team was 6:21

WOD #2

10 T2B, 10 HR Burpee for 10 minutes

finished something like 3.5 rounds

Score as a team was 425

For time:
1 Mile Run (road run, at the box)

Then:
20 Rep Back Squat Max
For this workout of the day, you need to rep 20 back squats with your maximum weight. However, take note that you HAVE to complete the 20 reps in a single attempt. If you rack the bar the set doesn't count – make sure you are executing proper back squats for each and every rep you’re getting below parallel. You can make as many attempts as the time in class allows.

result: 1 mile - 7:25

20-rep max: 185

Metcon 1;

1 Rnd: 20 Over the Box Box Jumps, 30 KB thrusters (35lbs), 30 Shld 2 OH (115lbs), 50 DUs, 25yd Walking Lunges (25lbs overhead)

Time - 10:45

Metcon 2:

500m row, 50, Situps, 50 DUs, 400m, 40, 40, 300m, 30, 30, 200m, 20, 20, 100m, 10,10

Time - 18:20

I was by myself, trying to get back into the swing of things. I think I did:

30 kettlebell (45 lbs)
30 hand release push-up
6 pull-ups
20 kettlebell
20 push-up
6 pull-ups
15 overhead squat (45 lbs)
5 pull-ups

something like that

row 1000m

then...

3 Rounds
21 box jumps 30in
15 pullups
9 burpees

then
Ring Support - :20/:10 x 6
Ring Bottom - :20/:10 x 6
Ring Dip: 5-5-5-5-5

Power Hour:

Overhead Squat
95x5 135x8 135x5 145x3 165x1 185x1

6x5 Push Press (ascending)

1. 115. 135. 155. 175. 185x3, 205x2 (pulled something in my neck/shoulder area)

15 minute clock: Snatch Ladder with Tim Davis

done as 1,1,2,2,3,3,1,1,2,2,3,3 (adding weight)

went - 95, 95, 115, 135, 155, got 1 at 175

5 more singles at 175 (pretty much all Power movements)

4x8 - Ring Pull ups with kip

4x250m rows on C2, rest was whatever it took to catch my breath (not more than about 1 minute to 1:30)
All took about 45-50s

Partner AMRAP in 20 minutes:
9 Toes to bar
7 Deadlifts (155/225)
5 Push Jerk (95/135)

Partners will alternate rounds one athlete working at time.
The pair will get two bars to complete the workout.

Result: 14 rounds + 13 reps

sprinting
1.5 km running
4x 70m full sprint(30m str8 then 40m uphill) (walk back for rest)
1 km running

midline
3x15 partner leg raises

stength
5x5 STRICT HSPU (60s rest)

workout
with sazos
sazos:90 reps