A. 1 rep max, strict press: 59kg
B. 1 rep max, weighted pull-up: 30kg
C. 1 mile run: 6:00

AFAP, 5 rounds
30 DU
15 burpee box jumps, 20"
15 SDHP, 2 pood
15 dumb-bell thruster, 35lbs

Time: Rx, 25+ (forgot)

"Nancy"

AFAP, 5 rounds
400m run
15 OHS, 44kg

Time: 13:08, Rx

Part A: 3 sets of
8 push-press, 60kg
60 sec max Airdyne
rest 2 min

Part B: 3 sets of
8 front squat, 60 kg
60 sec burpee broad-jump
rest 2 min

Part C:
5 min ring plank hold
3 x 15 hanging leg raises

Part A: 2 mile run
Time: 14:14

Part B:
5 sets of
AMRAP ring dips
6 32" box jumps
AMRAP DU, 30 seconds
rest 1 minute between sets

AFAP
800m run, then...
4 rounds of
50 air squats
21 pull-ups
10 hang cleans, 44kg

Time: 17:17, Rx

A.  4 sets of 3 clean & jerk: 60, 65, 70, 72kgs
B.  3 x 10 touch-n-go clean, 50kg
C.  3 x 15 35lb dumb-bell thrusters
D.  3 x 1 minute Airdyne

AFAP:

800m run, then...
21-15-9 of
hang power snatch, 40kg
clapping push ups
chest-2-bar pull ups
ring dips
then...
100 walking lunges

Time: 25:17, Rx

Training:
6,4,2,2 back squats @ 90kg, 99kg, 110kg, 119kg
AMRAP pull-ups x 4 sets
15 tuck jumps x 4 sets

WOD: AFAP
30 pistols (15R/15L)
5 rope climbs
50 dball-slams, 30lbs
30 GHD sit-ups
20 wall walk-ups
100 DU
400m run

Time: 19:12

AFAP:

Front squat: 21/18/15/9/6 (70kg 1st 2 rounds, 60kg thereafter)
Double under: 42/36/30/18/12
*20 T2B after each round

Time: 31:52 (this wod sucked)

WOD:

5-4-3-2-1 – Heavy Thruster (60K/35K)

*after each sett:

10 Double Pushup Burpees

15 Box Jump, 24”

20 AbMat Situps

Time: 15:14