Ramstein

Row 500M
25 Pull ups (blue band)
20 KB swings (1 pood)
15 Overhead squats (45lb)
10 Burpees
Run 400M
10 Burpees
15 Overhead squats
20 KB swings
25 Pull ups
Row 500M

19:21

*used the band because of my torn palm

CrossFit Total

1-1-1

Shoulder Press
65-75-80x
Back Squat
135-140-155
Deadlift
155-170-180

PR across the broad

Crazy Eights

8 Rounds for time of:
8 Pull ups (Rx'd)
8 Push ups
8 Knees to elbows
8 SDHP
8 KB Swings (1 pood)
8 Slam Balls (12 & 15lb)
8 Wall Balls (15lb)
8 Abmat Sit ups

30:40

Should be about 2mins less. Tore my hand doing the pullups Rx'd. Taped up my hand and continued the workout.

Back Squat

3-3-3-3-3
135lb-140lb-140lb-140lb-140lb PR

assuming the bars are 45lb at 24 hour fitness

Jackie

1000m Row

50 Thrusters (35lb)
30 pullups

11:15

Captain America

Run 800M
Complete 5 rounds of:
3 Clean and jerks (65lb)
6 Chest to bar pull ups
9 Clapping push ups
Then:
Run 800M

16:35

Back Squats
115lb x 30

5K Run

*the run was relatively easy eventhough I haven't done a straight 5k since October.