Mutha!

21 reps 45# bar thrusters
80 yd Farmer walk w/55# each hand
21 parallete pushup w/feet on 20" box
15 reps 45# bar thrusters
80 yd Farmer walk w/55# DB
15 parallete pushup
9 45# thrusters
80 walks
9 parallete pushups

James: 6:29
Kathy (25# bar, 25# DB, modified pushups): 8:30
Stuart (45# bar, 41# DB, pushups as RX'd): 9:05

Pull and Push More

50 reps 45# bar SDHP
10 ring push ups, feet on floor
15 knees to elbows

James 14:49

Shoulder Press
Push Press
10x3 each, going for max effort

70# DB each hand x 100 ft
15 Push ups, feet elevated on bench
5 rounds
8:40

Samantha (courtesy of CrossFit PC)

85# bar
Shoulder Press 7-5-3
Push Press 7-5-3
Push Jerk 7-5-3
Pull-ups 21-15-9

Ab wheel roll outs 2x10

Push-Push

30 minute walk up/down hills with the wife, then...

30/30 Push Press w/10# DBs (4 minutes total)
30/30 Bodyweight Squats (4 minutes total)
Lumbar still feeling it days later...