12 min EMOM:
min 1: 20 sec ring plank + 20 Russian twist
min 2: rest
min 3: 2 pillar kb OH walking lunge w/ 2x 10lbs
min 4: rest

15 min AMRAP:
50 double unders
15 squats
5 toes-to-bar
5 burpee pullups
6 rounds + 32

12 min AMRAP:
12 front rack lunge @ 65
8 toes-to-bar
12 wall balls
8 handstand pushups
3 rounds + 20

Every 2 minutes:
1 squat clean + 2 front squats @ 85-105-115-120-125

Clean & Jerk Gauntlet:
Every 90 seconds:
10 hops over barbell
1 C&J attempt - increase weight, stop when fail, max 10 tries
125-135-140-145-(150)

5 rounds of:
18 seconds hard assault bike
2 min rest

Deadlift 5-3-2-1-1-1-1-1 @ 125-175-215-235-245-255-260-265 w/ 90 sec

Floor press 5-1-3-2-1 @ 85-105-105-120-130 w/ 90 sec

For time:
75 wall balls (14lbs @ 9')
50 box jumps (20")
25 thrusters @ 65
10:04

3 rounds of:
6 Cuban press w/ 10lb plates
2 Turkish getup per arm w/ 15lbs kb

Every 2 min:
2 power snatch + 2 overhead squats @ 65-75-85-95

10 min AMRAP:
1 lap farmer carry w/ 2x24kg
30 double unders
15 Russian kb swing @ 24kg
10 toes-to-bar
3 rounds + 1/2 lap

2 rounds of:
5 min AMRAP + 2 min rest:
30 double unders
10 power snatch @ 55
3 rounds + 31
3 rounds + 32

Every 2 minutes:
3 squat cleans + 1 front squat @ 85-95-105-115-125

For time:
300 double unders
100 calorie row
50 burpees
19:07

5 rounds of:
15 seconds hard assault bike
2 min rest

12 min EMOM:
min 1: 2 pillar KB OH walking lunge
min 2: rest
min 3: 3 ab rollouts + 8 standing banded rotations
min 4: rest

For time:
3 rounds of:
10 strict pullups
15 Russian kb @ 24kg
20 abmat situps
25 pushups
12:55

6 min EMOM:
min 1: Turkish getup @ 20lbs-12kg-20lbs
min 2: 6 Cuban press @ 15lbs

Every 2 minutes:
3 power snatch + 1 overhead squat @ 65-75-85-90

Then 2 rounds of:
5 min AMRAP w/ 2 min rest:
8 wall balls (9', 14lbs)
6 box jumps (20")
4 handstand pushups
Round 1: 3+15
Total: 7+15

9 min AMRAP:
8 hang power clean @ 65
8 bar facing burpees
8 pullups
4+8

3 rounds of:
30 second PVC shoulder stretch
5/arm bottoms up KB press @ 10 lbs

Every 2 minutes:
1 power snatch + 3 overhead squats @ 65-75-85-95

4 rounds of:
30 seconds work + 30 seconds rest of each of:
Burpees 9-8-8-8
Thrusters @ 65 7-7-8-9
Box jumps (20") 11-10-12-13
American KB swing @ 16kg 13-14-14-15

5 rounds of:
12 seconds hard work assault bike
2 min rest

Deadlift 5-5-3-3-3-3-3 @ 135-185-225-235-240-245-250 w/ 90 seconds

Floor press 5-3-1-1 @ 95-115-125-130 w/ 90 seconds

3 rounds of:
3 min AMRAP + 2 min rest:
50 double unders
5 squat cleans @ 105
Max bar over burpees
18-19-12

3 rounds of:
3 min work + rest remaining time:
15 cal assault bike
10 front squat @ 65 lbs
5 bar facing burpees
1:51
2:04
2:14

Every 90 seconds:
4 Push Jerk @ 65-85-95-115

3 rounds of:
Every 2 minutes:
4 pullups w/ 10 second descent

For time:
30 rounds of:
1 power clean
1 lunge per leg
1 push press
@ 65 lbs
12 minutes

For time:
25 rounds Bear Complex:
1 clean
1 front squat
1 shoulder to overhead
1 back squat
1 behind the neck shoulder to overhead
@ 65 lbs
8:41

Deadlift 10-10-5-3-3-3-3-3 @ 85-125-175-215-225-235-240-245

3x 10 pullup bar shrugs

ROMWOD

Split equally between me and a teammate (alternating people each time switching exercises)

10 rounds for time:
10 pullups
10 burpee box jump over @ 20"
500 m row

Every 2 minutes:
2 squat clean + 3 front squats @ 85-105-115-125-130

Then 16 min AMRAP:
50 double unders
12 toes to bar
10 deadlifts @ 135

5 rounds + 35 double unders

12 min EMOM:
min 1: 2 pillar Front Rack barbell lunge
min 2: rest
min 3: 2 pillar seal walk
min 4: rest

For time:
30-20-10
OH lunges w/ 25 lb plate
Wall balls (14lbs, 9')
hand release pushups
14:04

2k row in 9:35