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

BS wk 3: 4,4x215#
Partner Fran:
18 round AMRAP
partner 1 even/partner 2 odd min
with Siu = 4 rounds + 5 thrusters
2x20 GH sit ups
2x15 GH hip extensions (with 25#)

Strength

Back Squat 2rm

Wod

“Freddy’s Revenge”

5 Rounds

5 Shoulder to Overhead 185/125 -70lb

10 Burpees

10:51 min

5 rounds for time
4 muscle ups sub for 3x pullups and 3x dips
55lb farmer walk for 21 yards sub for 35lbs

next time add weight for farmer walk

12 min amrap
5 ghd sit ups
7 ghd back extensions
9 95lb oh squats**
mod to 65 lb front squats

4 rounds and 5 sit ups