Deadlift 5-5-5-2-2-2 @ 125-175-220(PR!)-235-250-260

Speed deadlift 3-3-3 @ 215 w/ 2 min rest

Power shrugs 3-5-5 @ 180-155-155
RDL 5-5-5 @ 125
Barbell row 5-5-5 @ 85
Chinups 5-5-5 (unbroken!!)
Good mornings 5 @ 35

10 min EMOM:
min 1: 10 American kb swings @ 16kg
min 2: 8 box jumps @ 20" (step-down)

Then 1k Row for time
3:58.9 PR!!

3 rounds of:
min 1: 45 sec double kb overhead walk @ 2x 12kg
min 2: 45 sec hollow rock
min 3: 45 sec handstand hold

Back squat 6-4-2-4-4-4 @ 95-145-155-155-165-175 w/ 2 min rest
(Technically a PR!)

Then 3x every 2 minutes:
6 RDL @ 115-115-120

Then 10 min EMOM:
min 1: 30 seconds thrusters @ 65 lbs
9-7-8-8-8
min 2: 30 seconds double unders
50-54-46-38-41

Then 10 min EMOM:
3 touch-and-go power cleans @
85-95-105-110-115-120-125-130-135-140

Then 2 rounds of:
5 min AMRAP:
200m row
8 wall balls @ 14lbs, 9'
4 burpee box jumps @ 20"

3 min rest between AMRAPs

2 +200m +6 wall balls
2 +200m +8 wall balls + 1 burpee box jump

8 min butterfly pullups practice

10 min build to 3rm jerk
85-105-125-135(PR!)-140(PR again!)

For time:
30-20-10 of:
Wall balls, 14 lbs @ 9'
Double unders
Russian kb swing @ 16kg
5:33

Then back squat 8-6-4-4-4-4 @ 85-135-155-155-165-175 w/ 2 min rest

Then 3 rounds of:
Min 1: 8 pendlay row @ 85 lbs
Min 2: 30 sec max strict pullups (6-5-5)

Started redoing 14.5 but realized a few reps into the round of 18 that it was a bad idea w/o wrist wraps, so I bailed.

Build to 1 rep max weighted pullup:
0-10-15-20-26-28.5(F)-27.5 (PR, technically)

Then 12 rounds of:
30 seconds Assault bike @ 85%
30 seconds Assault bike @ easy spin

idk how to score this, but I finished w/ 91 cals and 3.7 miles

Deadlift 5-5-3-3-3-3 @ 125-175-225-245-245-245

Deadlift 3-3-3 w/ 120 seconds rest @ 200

Then for time:
12-9-6 of
Assault bike calories
Burpees
2 min rest between sets

1:26
1:05
0:41

Box Jump 1 @ 30-32-34-36-37-38-39 PR!!

3 power cleans touch-and-go @ 105-125-135-145 PR!!!

3x every 2 minutes:
3 touch-and-go power cleans @ 125

For time:
50 in-place front rack lunges @ 75
5 bonus front squats per barbell drop

2:50 unbroken (whew)

EMOM Until Failure (max 10):
3 thrusters (increase weight each round)
85-105-115-120(PR!!)-did not think I could go higher so I quit

Bailed on the xfit WOD -- just wasn't feeling it.

Bonus afternoon workout!!

Back squat 10-8 @ 35-85 then stopped doing this because my lower back felt weirdly over-fatigued.

3 rounds, every minute on the minute:
Minute 1: 6 horizontal band pulls per arm w/ medium band
Minute 2: 45 seconds seated pullups (11-11-11)

Then for time:
5 rounds of:
5 shoulder press @ 35
10 pullups
15 situps

6:19

3 rounds of:
250m row
10 American kb swings @ 16kg
20 burpees
10 American kb swings @ 16kg
250m row
10 min rest

4:29
4:33
4:38

Redo 15.1/15.1a CrossFit Open WOD:

9 min AMRAP:
15 toes-to-bar
10 deadlifts @ 75 lbs
5 snatch @ 75 lbs

Then, immediately, 6 min to find clean & jerk 1 rep max.

3 rounds + 22 reps (worser than last year)
160 lbs (PR!! better than last year!)

(Shoutout to Dardano who is TOTALLY DEFINITELY PAYING ATTENTION TO THIS NOW)

Deadlift 5-5-3-2-2 @ 125-175-225-255-275

Deadlift 3-3-3-3-3 @ 230 w/ 90 sec rest

Then 2 rounds of:
8 RDL @ 95 lbs
8 barbell row @ 95 lbs
8 chinups w/ 2nd-smallest band
8 good mornings @ 95 lbs


Then bonus workout with Carol:
10 minutes toes-to-bar practice

12 min EMOM:
min 1: 30 seconds max toes-to-bar
min 2: max time hang on bar
min 3: 30 seconds max burpees

TTB: 11-8-11-9
Hang: 60-26-32-32
Burpees: 7-10-10-11

Then 2x max distance farmer carry w/ 2x24kg: 9 pillars, 8 pillars (idk the distance between pillars though...maybe 15 feet?)

3x every 2 minutes:
4 push jerk @ 115-120-125

3x every 2 minutes:
8 barbell RDLs @ 65-85-115

10 min EMOM:
min 1: 6 touch & go clean & jerk @ 95-65-65-65-65
min 2: 3 pillar suicide

Then bonus workout:
30 sec Max Cals Assault Bike
Rest Walk 90 sec
40 sec Max Cals Assault Bike
Rest Walk 80 sec
50 sec Max Cals Assault Bike
Rest Walk 70 Sec
60 sec Max Cals Assault Bike
Rest Walk 60 sec
+
Immediately After the 60 sec Rest
10 min to find your Clean & Jerk 1 RM

8-11-11-12 calories
1 Clean * Jerk @ 125-135-145-155-(165F)-(160F) (Tie PR!)

3 hang power clean @ 85-115-135-140-145 (PR!!)

3x every 2 min:
3 hang power clean @ 125

Then 18 min AMRAP:
400m row
18 wall balls @ 14 lbs
9 toes-to-bar
3 power cleans @ 135

3 rounds + 400m + 26 reps


Then I did the CFP workout:

10 min toes-to-bar rings progression

Then 6x EMOM 10 deadlift was Rx but I only did one round at 155 and bailed. Too much deadlifting lately, and I was a little lightheaded (did a bad job of Pre-WO nutrition).

Then 5 rounds of:
10 toes-to-bar
15 abmat situps

7:00

15 min handstand walk practice

3 rounds EMOM of 20 sec ring L-sits

5 shoulder press @ 35-65-75-85-90 (PR!!)

Shoulder press 5-5-5 @ 75 w/ 90 sec rest

5 rounds for time, each round alternating w/ a partner (so break while partner does things in between each exercise):
10 toes-to-bar
10 burpee box jump overs @ 20"
250m row

Me and Chuds finished in 23:59


Then climbing with Haley, fun!

Deadlift 5-5-3-2-2 @ 125-175-225-245-260

Speed deadlift 3-3-3-3-3-3 @ 215 w/ 90 sec rest

Then 3 rounds w/ 30 seconds in between things of:
8 RDL @ 85
8 barbell row @ 85
8 chinups w/ smallest band
8 good mornings @ 85
2 min rest