10kg sandbag ruck
60kg push jerk
Knees to armpits
+ 25 10kg sandbag step ups

On shift inside gym

3X 115 lbs
3X 125 lbs
3X 145 lbs
3X 145 lbs
3X 145 lbs

CFWUx2 7*45*2pj 7*95*2pj 135pj
6:24 row 38:19
145lb

Well it makes a change from running.
17:50. 1.5km row, 3 strict ring MU, 7 push press @55kg

43:57. 135#, first 40 jumping mu 

22:47 (5x MU, 165# PJ)

17:03 not rxd: 153lb (women’s bar used)
1500m row then,
3 rounds of:
10 bar muscleups
7 push jerks

I ripped big on the first set of round 4 so I decided to call it a day. Muscleups broken 5/3/2 and 4/3/3. These felt easy today. First set of 7 push jerk cycled unbroken but only because I didn’t want to pick the bar back up. These got smoother, felt easier on round 3. Muscleups continued to feel pretty easy, just tried not to get too out of breath. Completed an extra 2 sets of 7 push jerks at 153 after 10m of rest. 

178/41/69”

M/34/6'/175#

Scaled to:
1,500m row, then:
5 rounds
5 bar muscle-ups
7 push jerks 165 lb.

17:15

26:06, at home, subbed 1.5mile bike for row. Used 135 for PJ, 10/10 chest to bar PU/ring dip for MU. 

Sc to 10 PU + 10 dips, 135# PJ
37:57

Went ahead and do this one Monday night. Scaled to:

50 burpees
then 5 rounds
10 pullups
7 push jerks at 95

12:16

M 35 190
Sub 2.2mi run 22min
banded chest to bar 
75#x2, 85#x1, 95#x2
22min
total 44min

M/55/185/6’0”
15:35
Subs:
For row: Rogue Echo bike 2.5 miles (90 cal) 5:57
For PJ: 145 lbs

Had trouble deciding how to scale this with the limited space and equipment I have. Decided to just do:
1500 meter row 
35 STO (155#)
11:25
still a brutal workout

Subbed to 1.5 k run (8:16) 
& kipping pullups and strict dips (I failed multiple reps on last set of dips so switched to negatives) and subbed to 95lbs. On the push jerks. 
28:09 

1500m row
5 rds
7 push jerks 65#
10 assisted pull-ups on barbell
10 dips
17:15

*scaled* apartment gym hasn’t brought out the weights yet
2007 Reload
For time:
1 mile run
Then, 5 rounds of:
10 jumping pull ups
7 push ups
18:51

I did not do this workout until Monday. I got zero sleep on Saturday night and um, heavy push jerks... I like my life. I still had to scale because I have no mastered muscle-ups of any sort yet as well as 235# - Woof!

1500m row
5 rounds of 10 C2B, 7 push jerks @ 135#
17:44

19:54 scaled
95# push jerk cleaned from ground each set
10 C2B attempts 
Warmed up with 4 min Tabata scales and 4 min Tabata L-sits from parallettes 

1500m row

5 rounds 
10 PU
10 Dips
7 push jerks
17:43

M/25/5'8"/160lb
CrossFit AFK

16:34 - Sc (repeated original 2007 - Rx)

No rower, subbed w/ 150 45lb bar SDHP. 5 rounds ×10 strict pull ups & x7 155lb push press. 

16m.

Scale/sub to 5 rounds of 5 ring MU, 7 push-jerks 155-lbs
15:33 
Row in 6:00
m/52/5'11"/200#	

Scaled:
1,500 meter row
5 Round:
10 baby muscle-ups
7 strict presses - 35lb dumbbells

14:06

Not pretty but got it done.

Scaled to C2B PUs and 35kg barbell
1500m row 6:45
16:56
After watching all the Games events, you would think I would have gone a little bit harder or a little bit heavier. Oh well, on to Atalanta.

1500m Row

5 Rounds
10 Strict PU
7 Push Jerk (80kg)

20:54

21:16 with 145 Jerks. 

wowzers.  Great WOD 

subbed/scaled:
1200m run
10 light band assist bar muscle ups
7 115lb push jerks 
26:32

150 single arm banded pull downs
5Rds
10 pull-ups 
10 dips
7 push jerks (65#)
19:03

M/36/170lb/5’7”

1 mile run: 7:36

5 RFT:
7 C2B
7 deep bar dips
7 push jerk at 105lb

11:30
19:06 total

Modified to C2B and 165lb barbell. Still was tough

14:46

Row was 5:53

M/27/6’1”/195

Just felt off today and it showed

90 Cal echo bike 

3 rounds of:
10 bar MU’s
7 push jerks (135)

17:45

35/195/5’9/M

12:26

1500m Row (6:11.7)
5rds
10 Strict Pullups 
7 Push Jerk (115lbs)

Scaled to
1500m row==7:05
into 5 rnds
7 strict CTB
5 push press @ 95#
13:42 total time
m/50/175
Appropriate scale after a weekend of camping....

1,500-meter row RX 6:54.5
Then, 5 rounds of:
10 bar muscle-ups standing leaning back and to muscle up
7 push jerks 82.5 lbs
24:56

1500m row 
Jump MU
Bar 57.5Kg/126lbs
Male 50yo181/79Kg
18:55

83kg push jerk: 19'12''.
https://youtu.be/qdEessYbflM

sub/scales to:
  150 2x20#DB SDHP
5 rounds of:
  3 2x70#DBs push jerk, 7 2x45#DBs push jerk
  10 30# weighted dips
  5 30# weight pull-ups, 5 strict pullups

24:37

No rower, can't do MUs, can't even squat the Rx bar. So I changed this up substantially:

60 calories on elliptical trainer (5:34)
then 5 rounds of
10 strict pull-ups, hammer grip
10 strict TRX ring dips
10 push jerks, 95lbs, from rack
27:40

I anticipated 20+, but I should have done 4 rounds not 5. The last 2 rounds were practically at a crawl.

Subbed/Scaled:
1200m run
Then 5rds
10 C2B Pull-ups
10 Ring Dips
7 Push jerk 115#
19:49

The last 5 C2Bs in rds 3, 4, and 5 ended up being jumping C2Bs. Ring dips and PJ were unbroken. Could have gone heavier on the PJ looking back but I picked a weight I knew I could clean up and go unbroken all 5 rds, and that would still make me work for it.  Monster workout, hopefully I have a rower available next time.  Best of luck to the athletes competing today.

150 sdhp with 45lb bar
5 rounds
10 pull-ups
7 push jerks 75lbs
17:10

RANT
Big ups to Joshua Williams for his effort on the 5k. I see you!

WHAT ABOUT THE MOVEMENTS
Row - monostructural movement - mid distance - that can be done at an uncomfortably fast pace
Bar muscle-up - clearing an obstacle using as much body as possible
Push jerk - jumping with an external load, upright torso, and an added emphasis on overhead position

WHAT ABOUT THE FORMAT
Used as part of a bigger whole, meant to be one of those middle-duration workouts that can really be a burner. Mel brought up a good point a few workouts ago about the monostructural piece being equal to the other movements. I wonder if that's the case here; the couplet should last as long as the row.

TECHNIQUE SCALE
As close to rx as you can, disregard time scheme and maybe push the row to the back end of the workout if you want to emphasize the bmu/pj

CONSISTENCY SCALE
Row as listed
Sub strict chest-to-bar pull-ups for bar muscle-up
Double the push jerk reps and drop the weight bigtime

INTENSITY SCALE
As is, scale the bar muscle-ups and push jerks so they can be done unbroken. Maybe even sub rope climb for muscle-up. And sprint the row, leaving nothing in the tank for the couplet.

MY STUFF
I forgot my time. I think it was 16:something. Subbed a mile run for the row, 5 bar muscle-ups, and 145-lbs. on the push jerk

GENERAL FEAR LEVEL: 7 for normal people but I think this could be an 8 if you're really good at this CrossFit thing