3x (35k, 40, 45k)
6 DL
6 HPC
6 Front Sq
6 Jerk

Then
5x
3min AMRAP
3 kb snatch 20k
6 Burpee
9 Ankle to bar
Rest 1 minute

5()-4()-3()-3()-2()-1()1() Clean&jerk

4x
3 C&J 60% 1rm
6 OHS same weight
Carry45k 80m

2x 1 mile run ( mins, mins)
50 back extension

WOD:
* 100 Twisting Walking Lunges (10kg/22lbs)
* 100 KB Swings (32kg/70lbs)
* 10 rounds of 20 Back Extensions, 20 Sit Ups

This was not an RX!! :*(

My back hurt so I had to give up after 50 KB Swings and then I completed 8/10 rounds with alternating back extensions and sit ups.

Good workout though

3 rounds for time:

20 burpee pull-ups
20 kb swings

20min AMRAP of:
* run 400m
* 20 Jerk
* 20 T2B
* 20 HR push up

SWOD:
A) Hang Power Snatch - 65#
4 x 3 @ 70%
B) Back Squat - 115#
5 x 3 @ 75%

CWOD: 4 Rounds
Max Push ups
250 M Row
Perform as many pushups to failure as possible, then immediately begin row.

http://friscocrossfit.com/wod-blog/monday-july-2nd.html

Overhead Squat
2-2-2-2

Nancy
5 rounds
400 meter run (stoplight)
Overhead Squat x 15 (95/65)

3 rounds, 25-50-75x reps

Squats
Pushups
Swings (used 44 lb, heaviest I had at home)
Situps
Double unders

100 flutter kicks
25 hand release pushups

5 rounds

4.5k recovery run with pack