AFAP, 10 rounds of
30 DU
10L/10R KB push-press*
5 burpees

* first 5 sets 24kg, 2nd 5 sets 20kg

Time: 28:10

Weighted vest work: 10kg
3 sets of 5 ring pull-ups
3 sets of 5 ring-pulls
3 sets of 5 ring-dips
3 sets of 5 chin-ups

5 sets of
60sec max row
60sec rest

Partner WOD, 20min

Partner 1: Row

Partner 2: 10 manmakers (35# DBS: 1 push-up, single arm row L&R, squat clean, thruster)

*switch after manmakers completed

Results: 4580 meters rowed

Training, Part I:
5 sets of
5 strict-press (49,54,59,49,49 kg)
10 burpees, AFAP
25 sec max row
* 4 min rest between sets

Training, Part II:
3 sets of 400m (1:07, 1:06, 1:15)
*3 min rests between sets

21-15-9-15-21
floor-to-overhead, 50kg (choice of clean&jerk, snatch, etc)
20" box jumps
*400m following each round

Time: 25:18

Muscle-up work:
3 sets weighted ring pull-ups
4 sets weighted ring pulls
4 sets weighted ring dips

WOD: AFAP
500m row
15 clean & overhead press, 50kg
500m row
15 clean & overhead press, 50kg
500m row

WOD: AFAP
3 rounds of
20 push-press, 40kg
20 pull-ups
200 m run
then
3 rounds of
20 DB slams
20 push-ups with HR
40 DUs

Time: 21:15

Weight training:

Work up to max clean: 73kg
5-5-5 strict press: 40-42-45

WOD:
3 rounds
1 min dball slams
1 min burpees
1 min front squats, 35# DB
1 min v-ups

Weight training:

A. DeadLift 8 x 3 @ 65% 1RM; rest 30 sec b/t sets
B. Hang Power Snatch – take up to tough single less than 4 sets rest as needed b/t sets
C. Hang Power Snatch TnG reps x 10 for speed/efficiency; rest 90 sec x 3
D. 6 sets @ 100% effort:
6 tough back squat – (BW-ish)
6 fast burpees
6 fast chin ups 

15 min KB work

WOD: AFAP
1-2-3-4-5-6-7-8-9-10 reps of
push-press, 35 lbs dumb bells
weighted 20" box step with 35lbs dumb bells (1 left leg, 1 right leg==1 count)
* 200m run between rounds; finish on 200m run

Time: 20:19

Capitol Hill Stairs: 8 rounds

Gymnastics work:
skin the cats
lever holds
hand-stands

AFAP:
400m run
50 DU
10 burpees
40 DU
10 burpees
30 DU
10 burpees
20 DU
10 burpees
10 DU
10 burpees
400m run

Time: 9:58

WORK:
6x2 80% max back squat - 90kg
5x1 squat clean - 65kg
20 chin-ups

WOD: AMRAP in 20 min
10 KB SDHP, 2 pood
10 KB goblet squat, 2 pood
10 ball slams, 30lb

Rounds completed: 8

Seward Park WOD:

2.8 mile run
10 100m sprints

AFAP:
30 shoot-throughs without dip
800m run
30 ring dips (purple strap assist)
400m run
30 shoot-throughs without dip
200m run
30 ring dips (purple strap assist)
100m run

Time: 18:04

AFAP:

25 squat-cleans, 50kg
20 hand-stand push ups (feet on box)
30 chest-to-bar
30 shoot-throughs
20 hand-stand push ups (feet on box)
25 squat-cleans, 50kg

Time: 20:47

AFAP: 21-18-15-12-9-6-3 rounds of
toes-2-bar
thrusters, 40kg

Time: 20:14

Work:
Find max squat clean: 78kg
Max broad jump: 101"

WOD: "Karen"
150 30lbs wall balls

Time: 7:16