5 min / 40 cal assault bike

Pullup strength test (rehab)

4 rounds of:
10 squats
5 burpees
8 ttb
4 burpees
6 pullups (green medium band)
3 burpees
90 seconds rest

1:50
1:34
1:34
1:49

Partner workout with Erin!

400m run
max russian kb @16kg while partner runs
400m run
max wall ball @ 9', 14 lbs while partner runs
400m run
max double unders while partner runs
400m run
max goblet squat @ 12kg while partner runs

52-22-84-25

Clean & Jerk 1 @ [25-35-45-55-55]-59-61-61-61-62 kg (137 lbs)

8 min EMOM
min 1: 40 sec max cal row (9-9-7-9)
min 2: 3 touch and go power cleans @ 45kg + 15 double unders

4 rounds of:
3 min AMRAP
10 cal row
8 ring pushups
6 box jumps @ 20"
+2 min rest

(2+0, 2+0, 2+1, 2+1)

24 min EMOM:
min 1: 40 double unders
min 2: 8 shoulder press @ 35
min 3: 7 ttb

24 min EMOM:
min 1: 10 burpees
min 2: 10 pillar-assisted squats
min 3: 7 ring rows

24 min EMOM:
min 1: 8 burpees / 30 double unders (alternating rounds)
min 2: 12 kb swing @ 24kg
min 3: 4 kipping hspu

20 min EMOM:
min 1: 12 burpees
min 2: 40 double unders
min 3: 10-10-1-4-4 thrusters @ 45
min 4: 8 TTB

20 min EMOM:
min 1: 10 cal assault bike
min 2: 25 sec wall sit
min 3: 8 box jumps @ 20"
min 4: 8 ring row

20 min EMOM:
min 1: 8 wall balls @ 9', 20 lbs
min 2: 8 cal row
min 3: 12 kb swing @ 24kg
min 4: 4 kipping hspu