Every 2 minutes:
5 back squats @ 35-85-115-135-155-155-155

Every 90 seconds:
6 barbell RDL @ 105-105-105

For time:
75 step ups
75 cal row
75 step ups
13:24

15 min AMRAP @ 85%
15 cal Assault Bike
10 pushups
5 deadlift @ 115
3 wall walks
4 rounds + 5 cals

Every 2 minutes:
1 above the knee snatch + 2 below the knee snatch @ 65-70-75-80

12 min EMOM:
min 1: 15 sec max burpees 6-7-7-7
min 2: 5 push press @ 105lb (touch and go) 5-5-5-5
min 3: 15 sec max single pillar shuttle sprint 4-4-4-4

15 min AMRAP @ 75% effort
100 single unders
20 squats
15 NPU Burpees
20 Step Ups (20”)
15 sec ring plank
3 rounds + 129 reps

8 minutes muscle up skill work

8 min EMOM:
min 1: 3 bar muscle up attempts + 6 ctb (got like 3 bar MUs total)
min 2: 30 sec hollow rock

Then for time:
50-40-30-20-10
double unders
hand release pushups
abmat situps
13:16 (I may have won the workout across all classes today omg)

Started a redo of CrossFit Open 17.5 but bailed after 4 rounds. Was pacing well and likely would have finished in under 15 minutes, but was super bored, and this workout is dumb.

CrossFit Open 17.5

10 rounds for time of:
9 thrusters @ 65
35 double unders

17:18. Ugh. Big fail at pacing.

8 minutes muscle up skill work

8 minute EMOM:
min 1: 2 bar muscle up (attempts, and then did some CTBs after)
min 2: 20 sec hollow rock

Then 5 rounds of:
20 sec - max cals assault bike (arms only)
40 sec - rest

Then 5 rounds of:
20 sec - max cals assault bike (legs only)
40 sec - rest

Then 5 rounds of:
20 sec - max cals assault bike (arms and legs)
40 sec - rest

48 total cals on the bike

Open 17.4 aka 16.4, again:
13 minute AMRAP:
55 deadlifts @ 155
55 wall balls (14lbs 9')
55 calorie row
55 handstand pushups

Got through 15 hspu, tiebreak 11:02. PR!

Missed zero wall balls. Yeah!

Open 17.4 aka 16.4:
13 minute AMRAP:
55 deadlifts @ 155
55 wall balls (14lbs 9')
55 calorie row
55 handstand pushups

Got through 9 hspu, tiebreak 12:11

Missed like 7-10 wallballs. Not cool, Lori.

Every 2 minutes:
7 back squat @ 85-85-85-85

Every 90 seconds:
8 good mornings @ 65

4 rounds of:
Every 4 minutes:
5 deadlift @ 155
10 bar facing burpees
50 double unders
1:21
1:17
1:40
1:34

Thoracic mobility

Every 90 seconds:
1 high hang snatch + 2 above knee snatch @ 65-70-75-80

Handstand hold 2x 30 seconds
6x 4 hspu
Handstand hold 1x 30 seconds
2x 4 hspu
Handstand hold 1x 30 seconds

12 min EMOM:
min 1: 8/leg Bulgarian split squat
min 2: rest
min 3: 8/arm alternating kettlebell press @ 15lbs, 12kg, 16kg
min 4: rest

16 min AMRAP:
10 clean & jerk @ 115
15 step up (20")
20 wall balls (14lbs 9')
25 cal bike
1 round + 45 reps

20 min assault bike - 127 cals / 5.8 miles

Handstand walk practice

CrossFit Open
17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 65 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 95 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 135 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 155 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 175 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch, 185 lb.

*If all reps are completed, time cap extends by 4 minutes.

1 round + 31 reps = 67, Tiebreak 3:37

CrossFit Open
17.2
12 minute AMRAP:
2 rounds of:
50-ft. weighted walking lunge (1 "rep" per 5 ft)
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Women use 35-lb. dumbbells

2 rounds + lunges + 13 bar muscle ups = 91