Front Squat 3-3-2-2 @ 115-135-155-165, rest 3 minutes between sets

Then for time:
30-20-10
pullups
double unders
rest 1 minute between rounds

5:34

Deck of Cards (Team):

30 minutes, AMRAP
Hearts = wall ball (14 lbs)
Spades = push press (65 lbs)
Clubs = kb swing (16 kg)
Diamonds = box jumps (20")

Me + Cori + Kim, one person working at a time:
42 rounds

Solid.

Warmup:
500m row
active stretch

3 rounds of:
3 power snatch + 3 overhead squats + 3 hang squat snatch @ 35 lbs
5 Turkish getups per arm (12kg)
5 stiff leg deadlifts @ 35 lbs

Workout:
15 min. work hang squat snatch @ 55 lbs

Then 2k row for time
8:32

Workout:
Hang squat clean 3-3-3 @ 85 (80% effort), 2 min rest between sets

Then 4 rounds of:
1 minute row for calories
1 minute AMRAP 2 box jumps (24") + 3 burpees
active rest 4 minutes
19/17; 18/15; 20/16; 19/16 = 140 calories + reps

Warmup:
750m row
agility ladder
10 squats
10 split squats each leg
10 good mornings
10 pushups

Workout:
W/ elastic bands strapped to calves and thighs:
2x Side shuffle shuttles w/ backward tension
1x Side shuffle shuttles w/ left side tension
1x Side shuffle shuttles w/ right side tension

2x defense mirror w/ backward tension
2x defense mirror initiation (no tension)

2x lateral obstacle course w/ backward tension
1x lateral obstacle course, no tension

Lots of treadmill at various speeds and inclines, varying 8 to 12 seconds
Mixed into treadmill:
2x fitness orb planks, 10x knee to elbow each leg same side
2x fitness orb planks, 10x knee to elbow each leg opposite side

2x 20 shoulder rotation (stable core, arms fully extended, half moon circles) w/ 45 lb barbell

Workout:

50 knees to elbow
50 ring dips

Then for time, 4 rounds of:
20 double unders
10 burpees
rest 40 seconds
4:53. Stumbled about 10-15 seconds worth starting up my second round of double unders.

Workout:

4 rounds of:
1 power clean + 2 push press + 3 push jerk @ 95 lbs
rest 90 seconds
25 unbroken pullups (I got 14, 17, 12, 6 unbroken, then finished the 25)
rest 5 minutes

Then 5 min. row for max calories (I got 74)

Warmup:
600m run
agility ladder
15 squats
15 split squats each leg
15 good mornings
15 pushups


Workout:
w/ small elastic bands hooked to back
(20 seconds)
1-2
2-3
1-2-3
3-2-1
1-3
2-4
1-2-3-4

then again w/ elastic bands hooked to front

then 2 sets of 5 double vertical jumps with bands hooked diagonally
then again w/ no bands

then w/ small elastic bands hooked to back, one-legged
(10 seconds each leg)
1-2
2-3
1-2-3
3-2-1
1-3
2-4

then again w/ elastic bands hooked to front

Then w/ elastic bands hooked to back, ~6-inch barrier in middle
1-2
2-3
1-3
2-4

then again w/ elastic bands hooked to front

then lateral jumps over ~1.5-ft. barrier

then lateral run over 5 ~6-inch barriers, 3 rounds of 3 laps

then 2 rounds of 12 single leg box jumps (~6 inches), 12 double leg box jumps (~1 ft), 12 double leg box jumps (~20 inches), 10 double leg box jumps (~30 inches)

then 2 sets of 15 pushups


Good god.

Warmup:
500m row
active stretch

3 rounds of:
3 back squat 45-95-145
5 inchworm pushups
5 Russion kb swing (12 kg)


Workout:
Back squat 3-3-3 @ 145-155-165, 3 minute rest between sets

Then 4 rounds for max reps/calories of:
30 seconds row
30 seconds pushup
30 seconds pullup
rest 2 minutes - active/walking

30 (9,11,10)
32 (10,13,9)
31 (9,13,9)
30 (10,12,8)
123 total

Warmup:
500m row

2 rounds of:
5 strict pullups
5 kipping pullups
7 plyo pushups (pushups with a pushoff to catch some air)
7 squat jumps

Workout:
Clean thrusters - 2-2-2-2 @ 35-55-85-105

Then for time:
1-10 unbroken ctb pull-up ladder (I got through 4.5 rounds CTB then switched to kipping, but did all the rounds unbroken)
rest 90 seconds
3 rounds:
10 burpees
20 kb swing (16kg)

22:30 <-crap time. way slower than everyone else. I was trying to ensure the unbroken, probably could have pushed the pullups a little faster

Warmup:
500m row
agility ladder
10 squats
10 split squats each leg
10 good mornings
10 pushups

Workout:
1 min. slowish treadmill

Then I think 8-10 intervals of:
10 seconds of treadmill sprinting, inclined
10 reps per leg on the hip swinger thing of adductor / abductor / leg flexion / leg extension working all angles on the thigh

Then medicine ball stuff - ball slams, side throws
Ab stuff -- sit on a half ball some rotations then throwing a medicine ball

Warmup:
300m row
Burgener snatch warmup w/PVC

2 rounds of:
5 overhead squat (45 lbs)
5 inchworm pushups
12 double unders


Workout:
Hang snatch - 15 minutes - build to fast/heavy 3 (I topped out at 65 lbs, working on my drop)

Then 5 sets for total time of:
7 cleans @ 95lb (touch and go)
7 burpees
20 double unders
20 box jumps, 20"
rest 4 minutes

29:06. That includes a ~30 second break just before my last set of box jumps to avoid booting.

Warmup: Stuff

Workout:
kb snatch - 10-10-10 each arm; rest 2 minutes between sets

Then 10 minutes snatch balance tech work

Then clean, 3-3-3 @ 105; rest 3 minutes between sets

Acceleration plyo workout -- lots of jumping around quadrants. Also some box jumps with no extension at top. One legged stuff was pretty hard, stupid PCL.

Warmup: Something

Workout:
10 min. muscle up practice/tech work

10 min. L pullup practice/tech work

3x handstand hold, 60 seconds, rest 90 seconds

Then for time:
30-20-10
russian kb swing (24kg)
situps
rest 1 minute between sets

5:00. Yay for evenness.