"Turkey Buster"
For Time:

<a href='/journal/movements/1280'>Run</a> 400 meters
25 <a href='/journal/movements/1689'>Burpees</a>
50 <a href='/journal/movements/1866'>Air Squats</a> I did <a href='/journal/movements/1175'>push ups</a> because I couldn't read my handwriting
25 Pull Ups
50 Walking <a href='/journal/movements/1109'>Lunges</a>
25 <a href='/journal/movements/615'>Knees To Elbows</a>
50 Ab Mat or <a href='/journal/movements/2108'>GHD</a> Sit Ups No AbMat or <a href='/journal/movements/2108'>GHD</a> just on the ground
25 <a href='/journal/movements/467'>Kettlebell Swing</a>s 53/35 I used a 20kg/44lb KB, because that is what was available.
<a href='/journal/movements/1280'>Run</a> 400 meters

For Time: 21-15-9 
-HSPU (sitting shoulder press - 65lb)
-Ring Dip 
-Push up

Left rings at work, used dip station.
Really need to work on shoulder strength, I struggled for every rep on the HSPU after the first 10 or so.

Skill:
Squat Clean

WOD
8 HSPU then
5 Rounds
5 squat cleans
10 box jumps
Finish with 15 Hand-release push-up

Skill:
Pistols

WOD:
12 min AMRAP
12 pistols (6 each leg)
6 strict pull-ups
Run lil loop

EMOM x 6 MINUTES

MIN 1 - 10-15 SA DB Incline Bench Press (R)

MIN 2 - 10-15 SA DB Incline Bench Press (L)

(Score is Weight)

WORKOUT

"NCFIT S&C BASELINE I"

TEAMS of 2:

I. AMRAP x 6 MINUTES

Max Assault Bike

(Score is Cals)

-Rest as Needed-

II. AMRAP x 6 MINUTES

5 Strict Pull-ups

10 Push-ups

(Score is Rounds + Reps)

10-20-30-40-30-20-10 cal
- Bike-erg
- SkiErg
- Assault bike
- Row

3 rounds for time
40x double unders
30x abmat situps
20x pull ups
10x ring push ups

7:28

Push Press
145# 1x5 and 1x4
155# 3x3

Row 2K 7:29
rest 3:00
Row 1K 3:34

6x3 (70-80%)

SKILL:
Power Clean

WOD:
“Chief”
Max rounds in 3 minutes of:
Power cleans – 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 rounds.