Eeeeww...

Burpees.

5 rounds for time of 50 ft (14 +/-1) walking lunges with 20 KG barbell overhead, 15 burpees (scaled from WOD 21). Time was 13:55.

Finished with 3 x 0.2 miles @ 1% grade x 10.5 MPH with 2 Min rest in between.

400m Intervals

6 x 400m with 2 minutes rest in between. 1:19, 1:20, 1:20, 1:30, 1:26, 1:32. Stretches and 30 push ups afterward.

Schkwats

Warm up then 3x3x3x3x3 (225, 235, 245, 255, 265). Did 5 strict pull ups in between. Finishers 155 x 20. Five minute row. Shower + T-shirt dry.

Nice Day

5k (22:12) and then 100 walking lunges and 50 push ups (by 20s/10s).

Painful Beginnings

Youch.

Warm up then 3 rounds for time of 500m row (1:42, 1:52, 2:02), BW deadlifts x 12 (160lbs), 20 inch box jumps x21 reps. Time was 14:52. Harsh.

Finisher- 3 x 3 155 Bench press, 3 eccentric pullups with 20 second descents.

Beginnings

Sure feels like it.
 Warm up (ghd's pull ups, dips, OHS, 800m run) the 3 rounds of 8 x 155 Front squats, 400m run at 10.2, 1degree incline. Rests in between.

12 presses @ 65 lbs, 10 pull ups to finish.