AFAP, 3 rounds

40 banded air squats
20 chest-2-bar pull-ups
10 hang power snatch, 40kg

Time: Rx, 11:45

AFAP:

800m run
50 KB push-press, 20kg (25 left, 25 right)
400m run
50 DU
200m run
50 sit-ups
100 walking lunges
50 sit-ups
200m run
50 DU
400m run
50 KB push-press, 20kg
800m run

Time: 27:12

WOD, AFAP:

round robin of
9-6-3-6-9 bar to chest + shoot through
18-12-6-12-18 overhead squat, 40kg
36-24-12-24-36 20" box jumps

Results: 20:21

Roy St 10:

10 rounds of
75 m hill sprint
10 breath rest
100 m sprint
10 breath rest
100 m sprint
10 breath rest
10 push-ups

Results: 26:21

Warmup: 1000m row

Work: 5 rounds of
25sec max row (damper=10)
30 superman rolls

WOD: 5 rounds of
20 dball slams, 30lbs
15 toes-2-bar
200m run

Results: 19:21

Work:
3 rounds of
8 front squats, 60kg
10 strict chin-ups
30 superman taps
10 ring-dips

WOD:
3.3 mile run

Results: 23:52

WOD:
AMRAP 70kg Power Cleans in 10 min (60kg)
rest 2 min
AMRAP 100 M Sprints  in 10 min
rest 2 min
AMRAP Double Unders in 10 min

Results: 50 + 22 + 449

WOD: 2k row, damper on 5

Time: 7:03

PostWOD:
3 sets of
20 pull-ups
25 wall-balls, 20lbs

Roy St 15:

5 hill sprints
5 hill sprints w/ 5lb dumb-bells
5 hill sprints w/ 10 push-ups

Results: 20:32

NYC run: 7.4 miles

100 weighted jumping lunges, 30 lbs sandbag
AMRAP push-ups
AMRAP pull-ups
80 weighted jumping lunges
AMRAP push-ups
AMRAP pull-ups
60 weight jumping lunges
AMRAP push-ups
AMRAP pull-ups
40 weighted jumping lunges
AMRAP push-ups
AMRAP pull-ups
20 weighted jumping lunges
AMRAP push-ups
AMRAP pull-ups

Results: 23:50, 152 total push-up + pull-up reps

AFAP:

50 32" box jumps
500m row
50 dball slams, 30lbs
400m run
50 double unders

Results: Rx, 13:00

Roy St. 15:
5 hill sprints
5 hill sprints w/ 5 lbs dumb bells
5 hill sprints w/ 10 push-ups

AMRAP, 20 min

30 sec thrusters, 50kg

30 sec rest

30 sec SDHP, 50kg

30 sec rest

repeat...

Results: 152 with 40kg

WOD: Capitol Hill Stairs

10 rounds

Grandma WOD III:

AFAP, 6 rounds of:
10 double push-up burpees
10 box jumps

Grandma WOD II:

6 sets of
leg busters (10 reps each of air squats, leg lunges, squat jumps, lunge jumps)
50m hill sprint

Grandma WOD I:

Run driveway twice