Hero WOD

Run 1 Mile (1.6 Klm)
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile (1.6Klm)

Pull Ups, Push Ups and Squats can be broken down into multiple rounds.

I did 5 rounds of 10/20/30 then 10 rounds of 5/10/15

Overhead Squat 1rm

5 min rest then:

15 min AMRAP

5 OHS 95/65

10 Pull-up

200m Run

1 RM OHS 185lbs......Clearly my PR since I hate that lift

6 2/3 + 100m for the AMRAP

1 Mile Run
55 Pull Ups

Mile in 6:30 - Was fine with this. It's not my best time ever, but I haven't run in a while, and I had to stop for a car.

Hero WOD
In 10kg weight vest
Run 1 Mile (1.6 Klm)
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile (1.6Klm)

Broken down into 20 rounds of 5/10/15

1RM split jerk

100kg

Overhead Squat 1rm

5 min rest then:

15 min AMRAP

5 OHS 95/65

10 Pull-up

200m Run

I did 225lb on my OHS and did 7 1/3 rounds and 8 pullups on the WOD.

In 15mins
Back Squat ladder (increasing with time) 0 min 1 BS 14 mins 15 BS.
@ 70kg

4 Rounds
Run 400m
15 Burpees
20 Tyre slams with Indian Club Bell
30 Tyre flips

Completed with 10kg vest.

for Time:

21-15-9

-Bar Facing Burpee
-Dead Lift (225/135)

AFTER PARTY:
4 X100 meter run @ 70%
45 KTE

Clean & Jerk 1 RM