Helen, One Arm
3 Rounds for time:

400M Run
21 KB Swing 1.5 Pood(#18)
12 Pull ups(2 Greens)

5 Rounds of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
7 cycles per round.

Rules:
The bar may not rest on the ground during rounds.
Rest as needed between rounds.
Add weight every round, score is max load

This was a completely new type of WOD for me, but it was pretty fun, and really challenging.
I went 45/65/85/95/115 for weight.

1000m Row - 3:38
EMOM - 10 mins - hang clean and front squat 210 every minute
4 Rnds: 40m sled push (300lbs), 30 DUBs, 5 H Clns (185lbs)

Conventional Deadlift:

3 x 330
3 x 385
10 x 425 (New 10 rep max)

Front Squats:

8 x 185
8 x 195
6 x 215

40 min AMRAP

Yoke carry x 2 (355lb and 445lb)
Butcher pull x2 (alot of bumper + Joe)
Log push press x 3 (Log + 15s)
Sandbag clean x 3 each side (big bag)
Farme'ss carry x2 LOP (Farmer handles + 45lb bumpers)

Got through 3 rounds with Joe

30 sec plank
30 sec rest
1 minute plank
1 minute rest
2 minutes plank
2 minutes rest
3 minutes plank
3 minutes rest
30 sec plank
30 seconds rest
1 minute plank
1 minute rest
2 minutes plank
2 minutes rest
3 minutes plank
3 minutes plank

I did all planks unbroken! Having Gwen right in front of me REALLY helped!

10km tempo run on Montour Trail, 8 miles total. (1m WU, 0.8mi CD)
Time: 1:06:00
Avg Pace: 8:14
Tempo Splits:
1: 7:59
2: 7:49
3: 7:36
4: 7:44
5: 7:54
6: 7:43
0.2: 1:34
Avg tempo pace: 7:48 (48:19 total, PR)
Elevation: 350 ft
Calories: 1,160

http://connect.garmin.com/activity/162834679

Warmup
5 Pullups
5 Step ups
5 Lunges
x2

Strength
7x2 Hang Power Snatch to find 2RM
95/115/135/145/155/155/160 fail

WOD
8 AMRAP #205 weight
1 Deadlift 1 Hang Power Clean 1 Front Squat
2 Deadlift 2 Hang Power Clean 2 Front Squat
3 Deadlift 3 Hang Power Clean 3 Front Squat
Keep going until time expires. Barbell can drop if needed. doesnt have to be unbroken.

Score
4+9

3 Rounds for time:

50 DU(150 SU)
50 AS
50 Push ups(Situps)

3 Rounds for time:

50 DU(150 SU)
50 AS
50 Push ups(10 on toes)