Pre-WOD:
1X20 Back Squat (95#)

WOD
15 Minute AMRAP
-15 Air Squat
-15 T2B
-15 KB Swing (53/35)

Completed 5 Rounds + 15 Air Squats + 3 T2B. Don't get to mark Rx to often, so joked with John on marking me Rx. All T2B, yeah, hands are wrecked ... and used 53# for KB. Light weight on squats getting strength back in knee and happy to know I can go up from there.

WOD - 5 RFT:
- 400m Run
- 15 Overhead Squats (95/65)

OK. Need to really work OH Squats! Oh yeah, running sucks! :)

Three rounds:
10 Weighted toes-to-bar, 8 pound ball
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms

WOD - For Time:
- 1000m Row or 1200m Run (I ran)
- 80 Air Squats
- 60 Sit Ups
- 40 Push Ups
- 20 Pull Ups

Warm Up:
- Dumpster Run
- Leg Swing (Front, Side)
- 20 Mountain Climber
- 10 Push Ups
- Hip Raises (10 double, single leg both sides)

Strength / Skill:
3x3 Clean

WOD - For Time:
- 1K Row
- 50 Wall Balls (20,14)
- 40 Burpees
- 30 T2B
- 20 Hang Clean (135,95)

Been a while, the old man got to RX one!

snacth + clean & jerk technique:

3 x 1 hip snatch + 1 hang snatch, 65-75%
3 x 1 hang snatch + 1 snatch, 65-75 %

3 x 2 clean + 2 jerk (65-75 %)

Partner-wod ”I go, you go”

AMRAP20
-3min hs hold (accumulate)
-40 devils press 20/15kg db
-60 def.push up (-5-10cm)
-80cal row

EMOM 30

A. 45 s row
B. Amrap pistol squats
C. Rest

Three rounds, 21-15- and 9 reps:
95 pound Thruster
Pull-ups

Pre-WOD:
5X2 Strict Press (90%)

WOD:
7 minute AMRAP (#185/135# , 2:1 Pull Ups + Ring Dips):
- 1 Shoulder to Overhead, 1 Muscle Up or 2 Pull Ups, 2 Ring Dips
- 2 Shoulder to Overhead, 2 Muscle Up or 4 Pull Ups, 4 Ring Dips
- 3 Shoulder to Overhead, 3 Muscle Up or 6 Pull Ups, 6 Ring Dips
... etc

5 rounds + 3 STO. Started 135#, after Round 3 had to drop to 115#, Pullups and Ring Dips.