400m
30 back squat (135 lbs)
30 walking lunges (each leg)
30 burpees
400 m

Swimming

200 wu
20 x 50 on the 1:00
200 stroke work

200 cd

Total distance - 1,600

1 x Max reps with 85%
todays heaviest weight

4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

55# help pu

21-15-9 RFT:

Front Squat (95 lbs)
Burpees
Pull Ups

3 RFT:

Run 400 m
21 Kettle Bell Swings (55 lbs)
12 Pull Ups

Clean and Jerk , 2,4,6,8 tng

Warm Up:
2x
20 Leg Levers
10 Mountain Climbers
5 Strict Pull Ups

Mobility:
Shoulders on bands
PNF Hamstring
Hip Flexor on wall

Max Effort:
1RM Shoulder Press
135 lbs (+5 lbs PR!)

MetCon(ish):
Row 500 meters for time

Rest a few minutes

50 Jumping Squats @ 65 lbs (not for time)*

Warm Up:
2x
20 Sledgehammer Swings (10 per arm)
15 Squats with the Bar
10 Push Ups

Mobility:
PVC pass-through
Good Morning with Kettle Bell
Sit in squat for 1 minute

Max Effort:
20 Rep Max High Bar Back Squat
185 lbs [kept it lighter today]

MetCon:
Not for Time
5 Muscle Ups/Attempts/Practices
Row 100 meters
4 Muscle Ups/Attempts/Practices
Row 200 meters
3 Muscle Ups/Attempts/Practices
Row 300 meters
2 Muscle Ups/Attempts/Practices
Row 400 meters
1 Muscle Ups/Attempts/Practices
Row 500 meters

Find 1RM bench press (185)

Max reps @ 75% of 1RM (7@145)

WOD:
For Time
Max sit-ups 2 min.
If not to 100, finish balance in burpees. (90 sit-ups & 10 burpees)

Not 100% sure on time but close enough. It was more about trying to finish the sit-ups in 2 min. for me than it was about time.