Climbing yaaay!

Back squat 8-6-4-4 @ 20x1 @130-150-170-180 w/ 3-5 min
Front squat 5-4-3-3 @ 20x1 @125-145-155-160 w/ 3-5 min

Then 15 rounds of:
30 sec fast but easy spin (~60rpm)
30 sec rest spin (~30rpm)
105 cals total

1 Hang squat snatch + 2 overhead squat @65-70-75-80 w/2-3 min rest

4 rounds of:
2 close grip bench press @21x1 @ 85-95-105-115
60 sec rest
12 double kb front rack reverse lunges @ 12kg(x2)
2-3 min rest

Then for time:
50-40-30-20-10
Double unders
Burpees
19:48

For time:
40 cals assault bike
3:59

Then a 1k Row

Back squat 8-8-8-8 @ 20x1 @125-130-135-145 w/3-5 min
Front squat 5-5-5-5 @ 20x1 @95-105-115-135 w/3-5 min

8-8 Jefferson curl w/ 20 lbs

2 rounds of:
200m run
rest 2 min

3 min AMRAP:
5 push press @ 105
3 overhead squat @ 105
6 ctb pullups

6 min rest
(2 rounds +0, 2 rounds +0)

Immediately after those 2 rounds:
400m run

Morning row - was supposed to be 6k, but I cut it a little short because I donated blood last night
-- 4k in 18:51

Clean deadlift 3-3-3-3 @ 99-121-132-141 lbs w/2-3 min
1 Power clean + 1 hang squat clean @ 121-132-121 lbs w/ 2-3 min
Strict Press Cluster 2.2.2 @31x2 @55-77-77 lbs w/10 sec btw clusters, 2-3 min btw sets

2x 65 unbroken Russian kb swings w/ 16kg

1 round for time (Rx was 3, I wasn't feeling great):
200m Overhead Sand Bag Carry @ 80 lbs
10 kb Thrusters @ 16kg per hand
2 Rope Climbs @ 15'

Morning run: ~3.5 miles in ~33 minutes.

Ring kip swings 10-10-10
Ring kip to hip pulls 8-8-8-8-8

10x pullup pullovers (w/ ~20 failed attempts)

3x arch to hollow roll, 2 pillar lengths
3x seal walk, 3 pillar lengths

3 rounds of:
6x 500m row @ 2:20 w/ 2 min rest
5 min rest

2:21.9
2:18.9
2:18.8
2:19.1
2:19.0
2:19.7

2:19.6
2:18.3
2:18.9
2:19.4
2:19.2
2:18.6

2:19.1
2:19.3
2:18.7
2:18.5
2:18.1
2:16.9

Trodo!

Workout 1:
As a team of 4 with 2 athletes working at a time, 45 sec work/15 sec rest AMRAP:
rounds 1 and 2: burpees
rounds 3-10: assault bike for calories, row for calories
rounds 11 and 12: burpees

Workout 2:
For time:
Pair 1: 30 snatches @65
Pair 2: 30 snatches @65
Pair 1: 30 clean & jerks @65
Pair 2: 30 clean & jerks @65
Pair 1: 30 snatches @65
Pair 2: 30 snatches @65

Workout 3:
1 min AMRAP:
1rm Thruster (2 attempts) @ 125
max deadlifts @ thruster weight

Trodo practice!

Power snatch 8-7-5 @ 65
Power clean & jerk 5-5 @ 65
Power snatch 5-5-5-3 @ 65
Thruster 1-1-1-1 @ 65-85-115-125(PR!)-(130F)-(130F)

1 squat clean + 1 front squat + 1 thruster @ 55-85-105-115

20 minute AMRAP:
800m run
max front squats @ 95lbs
17-18-20

Flight Simulator:
10-20-30-40-50-40-30-20-10 Double unders, unbroken
5:31 (PR, technically)

3x EMOM:
min 1: 45 sec Paloff Press
min 2: 45 sec Renegade row @15-10-10lbs
min 3: 45 sec Russian twist w/ 15lbs
min 4: 45 sec dragon flags

5 rounds for time:
1 gym lap farmer carry @ 24-24-20-20-20kg
15 Russian kb swings @ ^
10 TTB
12:50

For time:
21 thrusters @ 65
3 rope climbs
15 thrusters @ 65
2 rope climbs
9 thrusters @ 65
1 rope climb
7:36

Assault Bike
10x 40s ~55RPM, 20s slow
--3.1 miles / 80 cals

3 rounds of:
10 pushups
30 second hollow hold
10 squats
20 situps

Morning run with Stitch, my doggie friend

Overhead squats 5-5-5-5 @ 65-75-85-85

3x EMOM:
min 1: 6 pendlay row @ 85
min 2: 6/side kneeling band rotation

5 rounds for time:
10 ttb
15 step ups
8 pullups
15 step ups
8 CTB pullups
--3 rounds + 50 reps + rip/quit @ 13:00

Track workout!!

20-40-60-80-60-40-20 sprint / jog back ladder
4x200m, walk back

Did not finish the workout because longer distances are silly a week before nationals.

6x 2 squat clean + 2 hang squat clean + 2 push jerk @ 77 lbs w/ 90sec rest

Fight Gone Bad:
3 rounds, 60 seconds per round:
Wall ball @ 9' (14lbs) (27-23-22)
Sumo deadlift high pull @ 55 (16-?-?)
Box Jumps @ 20" (?-?-?)
Push Press @ 55 (?-24-19)
Row for calories (12-12-12)
60 sec rest

266 (PR!!) Counted total reps, recorded individual rounds when I could

YAY CLIMBING DAY!!

6-8 min pistol practice

3 rounds, EMOM:
min 1: 45 sec seal walk
min 2: 45 sec banded wood chopper
min 3: 45 sec L-sit on parallel bar
min 4: 45 sec arch to hollow roll

3 rounds for time:
8 cal assault bike
20 goblet squats @ 16kg
10 ttb
5 pistols per leg w/ cage assist
--8:30

Snatch deadlift 4-4-4-4 @ 65 w/ 2 min rest

Push press 5-5-5 @ 75-95-105(PR?) w/ 90 sec rest

8 min AMRAP:
60 wall balls @ 9' (14lbs)
50 American kb swings (16kg)
40 step ups (20")
200m row
--was 3m short of 1 round wtf

Halting snatch deadlift 3-3-3 @ 85

8 min AMRAP:
150m row
5 handstand pushups
150m row
2 wall walks
--3 rounds + 150m + 2hspu

Yaaaaaaay Sunday!
400m row + Nemesis warmup

2 rounds EMOM, 30 seconds each:
Side plank
Other side plank
Hollow hold
Arch hold
V-ups (19,23 reps) (improvement from when I did this in October, yay abs!)

5-10 minutes rings false grip hold practice

Then 8 rounds of:
30 seconds hard assault bike (>60rpm)
15 seconds rest
(65 cal / 2.0 miles total)