Nemefit!

Max height box jump (36")
Max avg watts in 60s row (283)
8x 30 sec work, 30 sec rest, 3-pillar suicide + box jumps to finish time (8-7-7-7-6-5-6-6 = 52)

NemeFit!

Find 1rm for shoulder press (95)

Then 3 sets of 3 deadhang pullups

Then for time:
400m run
21-15-9 burpees and boxjumps
400m run
11:05 (weak)

NemeFit!

1 rep max power clean (145)

Then 3 rounds for time of:
500m row
12 deadlifts (145)
21 box jumps (20")
13:39

NemeFit!

Baseline ankle flexibility
Baseline hamstring flexibility

Max pushups (26)

1000m row - 4:09.5

100 wall balls for time - 6:03 @ 10 lbs

Nemefit!

Warmup:
PVC stuff
some pushups

Hang Power Clean:
2-1-1-f-f-f-f-f at 135 lbs.

Front Squat:
2 at 135 lbs, quit cause hamstring is injured

MetCon:
3 rounds of:
5 burpee box jumps (20")
broad jump ~15m
5 wall ball (14 lbs)
10 deadlift (55 lbs)
5 thrusters (55 lbs)

Nemefit!

Warmup:
PVC Berenger warmup

Workout:
Hang power clean 2-2-2-2-2-2-2-2 at 125
Front squat 3-3-3-3 at 140

Metcon:
3 rounds of:
200m row
10 burpees
~15m bear crawl
5 pushups
10 180-spin box jumps

Nemefit!

Warmup:
200m run
PVC hang power cleans

Hang power clean:
Warm up 5-3 at 85-115 (except I did power cleans instead of hang power cleans)
Then 2-2-2-2-2-2-2-2 at 125. Except I couldn't do any because my hands are massively ripped and I already did 120 box jumps tonight. Whoops. So I did 16 hang power high pulls and did not graduate to the next weight. Try again next week.

Front squats:
Warm up 5-3 at 45-85
Then 3-3-3-3 at 140

MetCon:
95 lbs barbell
Each minute, clean the bar from the floor, then do the same # of thrusters as the round # you're on (so, start with 1 thruster, add 1 thruster each successive round), then do 5 back squats. You're done when you can't finish the round in a minute.
I got 5 rounds.

Nemefit!

Warmup:
400m run
PVC stretches
2 min. max pushups (I did 30 on knees...tanked from Cindy)
some PVC front squat and hang power clean practice

Workout:
Hang Power Clean
2-2-2-2-2-2-2-2 at 120
Front Squat
3-3-3-3 at 135

10 deadlifts at 105

Then max rounds in 12 minutes of:
3 deadlift (185)
10 burpees
6 jumping lunges
5 burpees

I got 5 rounds.

Nemefit!

Warmup:
backwards 50m run
forwards 450m run
some PVC stuff
20 squats
20 pushups
some leg swings
PVC practice hang power cleans and front squats
2 minutes situps

Workout:
Hang Power Clean 2-2-2-2-2-2-2-2 at 115

Find 3-rep max for Front Squats:
3-3-3-3-3-2-3 at 75-95-115-135-145-155-150

Then 3 rounds, each timed, 3 minutes between rounds of:
100m sprint
4 hang squat clean (65 lbs)
8 box jumps (25"-24"-24" I switched after 1st round)
16 burpees

2:16 - 2:17 - 2:50 (I almost met Pukey in the last round)