30 DU, 30 squat 30kg
30 DU, 30 front squat
30 DU, 30 OHS
30 DU, 30 Press
30 DU, 30 push press
30 DU, 30 push jerk
30 DU, 30 deadlift
30 DU, 30 SDHP
30 DU, 30 clean

For time and total number of reps:
800 meter Run
Pull-ups, max reps
400 meter Run
Pull-ups, max reps
200 meter Run
Pull-ups, max reps

Post number of reps in each round to comments.

4min 50% RM 4x
4min 60% RM 3x
4min 75% RM 2x
4mim 85% RM 1x

1 Mile Run
36 Deadlift 95#
36 Hang Power Clean 95#
36 Push Press 95#
36 Front Squat 95#
36 Burpee
36 Box Jump 24"
36 Knees to Elbows
36 Double Unders

======================
Mile run took me 8:40, longer than I normally do a mile. Happy to do my DUs completely unbroken!!!

Happy Birthday Coach Amelia! :)

20 reps KB snatch

2000m row
50 pistols
30 hpc 70KG
10 mu

10 9 8 7 6 5 4 3 2 1
Pull-ups
KB Swings
Burpees

10 9 8 7 6 5 4 3 2 1
OH Squat
Pull-ups

Rest day, total workouts of the week 16 hours, x 8

Strength & conditioning
Metcon x 2
Aer x 2 - 135 min
BB x 3
Squat 1072.5 kg

Gymnastics
MU - 70
BMU - 10
BFLY - 100
BCTB - 65
HSW - 45 m

Recovery
Sleep 4/7
Avg. 22:30
Avg. 8 h 00 min
EA 38 kcal/FFM