1400m Row
60 Double unders
1200m Run
50 DB thrusters
1000m Run
40 Echo bike cals
800m Run
30 plate jumps 22
600m Run
20 Burpees
400m Run
10 Burpee plate jump overs 22"

45ish. I thought I could do it in under 40 so I put a time cap. Good one. 

AMRAP 12:
9 Pull-ups
18 Alternating bell Snatch 72lb KB
27 Sit-ups

3 plus 1 sit-up.

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Push press 5! no PR

3 TTB*
9 TTB*
15 TTB*
21 TTB*
27 TTB*
33 TTB*
39 TTB*

Everytime you let go of the bar, perform 5 cal on the rower after completion of each set.

25:50

awful

Shoulder Press (18:00 to find 1RM)

Metcon (AMRAP - Rounds and Reps)

AMRAP 17
5 Toes to bar
10 Push ups
15 Air squats

205 on SP.  Not my best but it shows my deviation from CF is sustaining my strength. 

18 rds plus 4 push-ups. So far in the lead. 

10-1!*
TTB
*18 ft Hs walk after each set


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5 Rounds:
1 Minute Row Cals
1 Minute Medicine Ball Squat Cleans (20/14)
1 Minute AbMat Sit-ups
1 Minute Rest

334. Med ball was 25lb and no abmat



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For Time, with a 10:00 Time Cap:
200' Walking Lunge
50 Box Step-Ups (24"/20")
50 Strict HSPU
200' Handstand Walk

41 HSPU. No doubt the 50lb DB overhead which is what this was programmed for would kill me with my knees as bad as they are.


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5 Rounds, On the 4:00:
9 DB Deadlifts 90 ea
12 Rower Facing Burpees
15/12 Calorie Row

3:07 was slowest round at the end. 

AMRAP 15:
45 AbMat Sit-Ups
30 Dumbbell Hang Clean and Jerks (50/35)
15 Dumbbell Goblet Squats (50/35)

Alternate 5 and 5 on dbc&j

3 plus 36 situps. No abmat.