1000 Meter Run
50 Thruster (45)
30 Pull Up (jumping)

1000 Meter Run
50 Thruster (45)
30 Pull Up

Buy In- 1000m Row

Then,

30 Double unders

15 Toes 2 Bar

10 Supine ring rows

3 Rounds

ring rows sucked!

3 rounds E5MOM

1) 5 pc 5 fsq 5stoh + echo remaining time
2) round of Cindy + remaining time rowing
3) 12 DL 9 hpc 6 stoh + remaining time echo
4) 30 Du + 10ttb + HSPU + remaining time rowing

Strength work- Overhead Squat

Rest 5 minutes, then,

21-15-9

Overhead Squats 95/65
Burpees
Abmat Sit ups

8:26 (I think - it was 8:2something)

Pushed it, enjoyed it.

Partner WOD
4 min amrap, 4 rounds
3 cleans (used 73# bar)
6 push ups
9 air squats
Rest 1 min

Used 73# bar

Warm Up:
3x
5 Pull Ups
10 Push Ups
10 Pistols

200 Single Jump Ropes -or- 50 Double Unders

Mobility:
Foam Roller and Bar
PNF
Shoulder with Kettle Bell

Strength:
1 Rep Max Narrow Grip Bench Press
175 LBs (PR)

MetCon:
4x
10 Ring Dips
10 Clapping Push Ups
10 Push Press (105 LBs)
20 Sit Ups

(24kg x10 w/ 10sec rest) x10

10 Swings usually equals 20 seconds of swinging

8 Sets of 4 Reps with approximately one minute rest (1:30 running clock)

5 sets @ 75
3 sets @ 85

For time:

Row 1000 meters
10 push-ups
Row 750 meters
15 push-ups
Row 500 meters
20 push-ups
Row 250 meters
25 push-ups