Warmup:
400m run
PVC Burgener warmup

3 rounds of:
5 overhead squats @ 35-55-65
8 spider pushups
3x 10s hollow body rock


Workout:
Overhead squat 3-2-1-1 @ 85-105-120-125 (PR!!!) w/ 90 sec rest
Max ring pushups 12-10-10 w/ 90 sec rest

Then 3 rounds of:
10 ring dips (small band)
3x barbell complex (power clean, front squat, hang clean, clean) @ 105

Warmup:
400m run

3 rounds of:
200m row
3 deadlifts, 3 power cleans, 3 push jerks @ 35-65-65
10m walk
3x 10s plank, 10s rest


Workout:
Deadlift 5-3-2-1-F-1 @ 85-155-205-255-265-260

Then 5 rounds for time of:
5 CTB pullups
5 narrow pushups (in lieu of ring dips, shoulder was hurty)
6 handstand pushups

11:07

Warmup:
400m row
3 rounds of:
5 kb snatch L (12kg)
5 kb snatch R (12kg)
5 squat jumps
5 pullups 30X1
10m spider crawl


Workout:

6 rounds of:
30 sec wall ball (14 lb)
30 sec rest
30 sec russian kb swing (16 kg)
30 sec rest
30 sec burpees
30 sec rest

wb: 15-12-10-12-11-11
kb: 19-19-19-20-19-19
b: 8-9-9-9-9-10

Warmup:
3 rounds of:
45 sec jump rope
10 ring row
Shoulder press 12-8-6 @ 35-45-55
10 V-ups

Workout:

Shoulder press 3-2-F-1 @ 65-85-95-90 w/2 min rest
Chinups max 5-5-4 w/2 min rest

Then 10 minutes AMRAP:
7 strict pullups
30 double unders

4 rounds + 4 reps

15 minute AMRAP:
10 power cleans @ 65lb
10 wall balls @ 10lb
5 burpees

7 rounds + 13 reps

Hang power clean: 3-3-3-3 @ 105-115-115-115 w/10 sec rest
+
Box jump: 3-3-3-3 (30") w/2 min rest

Then back squat: 5-5-5 @ 135-155-165 w/3 min rest

10 rounds of:
30 sec row @ high effort
30 sec row easy

Then 10 rounds of:
30 sec double unders
30 sec rest

Then 10 rounds of:
30 sec 5 pullups + max pushups
30 sec rest


2183 m total
+
44-37-38-34-42-34-38-35-25-37
+
(pushups) 6-5-6-5-6-7-7-6-7-7

5 rounds for time of:
10 thrusters @65lb
10 burpees
rest 3 minutes

0:56
1:03
1:15
1:11
1:07

Warmup:
500m row

3 rounds of:
5 deadlift (@35, 55, 65)
5 hang power clean
5 push jerk
5 dive bomber pushups
3x5sec supermans


Workout:
Deadlift 5-5-3-3-3-3 @ 125-155-175-200-210-220

10 minutes AMRAP:
10 russian kb swing @ 12kg (Rx was 16)
5 overhead squats @ 35lb (Rx was 65)
10 box jumps (20")

7 rounds + 10 reps
Massively scaled because I donated blood yesterday

Shoulder press 10-10-8-6-4-2 @ 35-35-65-75-80-85 w/2 min rest

Then 3 rounds for time of:
10 burpees
10 toe to bar
20 seconds row @ high effort (88-88-89 meters)
rest 2:30 minutes

1:45, 1:42, 1:38

Hang squat clean: build to tough single quickly - 12 minutes
5-5-3-2-F-F-F-F @ 85-115-125-135-145-145-145-145

Then: on minute, every minute, for 16 minutes:
odd - 5-7 strict pullups (4+1, 3+1+1, 3+1+1, 3+1+1, 3+1+1, 3+1+1, 3+1+1, 3+1+1)
even - 5-7 strict dips (w/medium band) (7,7,7,7,7,7,7,7)

Last plyos day for a while!

last sprint day for a while!