100 calorie bike in ~10:30

Muscle up work
1 muscle up!!!

4-Quadrant drill
20 seconds work / 20 seconds rest
2 legs, then 1 leg
* 1234
* 4321
* 1324
* 3142
* 1 min rest

Agility ladder
10 things x 30 ft

10 cal bike

Every 2 minutes:
8 front squat 12x1 @ 65-85-85

Every 90 seconds:
5-5-4 Push Press 11x2 @ 65-85-95

EMOM till fail:
1 clean & jerk
@ 55-65-75-85-95-105-115-125-135-145-155-165-(175F)

Every 2 minutes:
3 snatch deadlifts
2 hang snatch
1 overhead squat
@ 65-85-85-85

14.4
14 min AMRAP
60 cal row
50 ttb
40 wall balls @ 14 lbs, 9'
30 power cleans @ 95
20 muscle ups
177 (PR!!)

Every 2 minutes:
3 deadlift 41x1 @ 135-155-165-165

2x 12 seconds partner GHD
(5-6 reps)

3x
2 min work / 1 min rest
15 deadlifts @ 155
max HSPU
10-9-9

Deadlift 5-3-3-1-1-1-F-F-F @ 125-175-215-245-265-285-(295)-(295)-(290)

Power Snatch 3-3-2-2-1-1-1-1 @ 35-65-85-95-100-105-110-115(PR!!)

15.5
27-21-15-9
calories row
thrusters @ 65
14:15 =(

Team workout w/ Doc!!

10 min AMRAP alternating rounds:
10 deadlift @ 95
5 bar over burpee
16 rounds + 4 reps

5 min rest

10 min AMRAP alternating rounds:
125m row
15 Russian kb swing @ 16kg
10 rounds + 125m

Every 2 minutes:
Back Squat [5-5]-3-3-3-3 @ [35=85]-135-155-165-175

3x every 90 seconds:
4 Romanian deadlift @ 85

For time:
21-15-9
Assault bike calories
Thrusters @ 65
Pullups
13:40

Every 2 minutes:
1 high hip snatch
1 above knee snatch
1 below knee snatch
@ 65-75-80-85

6 minutes build to 3 rep max touch & go snatch
@ 90-95-(100 2F)-(100 2F)

8 minutes AMRAP:
36 double unders
8 TTB
3 snatch @ 80 (85% of earlier thing)
(5 rounds + 20 reps)

4x:
8/arm single arm push press
4/leg RFESS w/ 2x5lbs

6 min AMRAP
12 American kb @ 16kg
8 ring dips
6 v-ups
3 rounds + 15 reps

3 min rest

6 min AMRAP
12 deadlift @ 125
8 pushups
6 situps
5 rounds + 5 reps

4x max reps:
60 sec row (cals) (18-16-15-17)
60 sec rest
60 sec Russian swing @ 16kg (36-35-36-36)
60 sec rest
60 sec strict pullups (8-7-8-7)
60 sec rest
60 sec pushups (21-18-22-24)
60 sec rest

4x:
min 1: 4/leg rfess (idk what this is anymore)
min 2: rest
min 3: 8/arm standing alternating kb push press
min 4: rest

Then Running Annie
50-40-30-20-10
double unders
situps
run 400m in between each set
16:39

Clean & Jerk 2 @ 65-85-115-135-145-150(1+F)-150(1+F)

7 min AMRAP
250m row
10 box jumps 20"
5 power cleans @ 95
(3 rounds + 38m)

3 min rest

7 min AMRAP
15cal assault bike
10 American kb swing @ 16kg
5 front squat @ 95
(2 rounds + 8 cal)

REALLY FREAKING TIRED TODAY

8 min handstand walk practice

8 min EMOM:
min 1: 1 pillar handstand walk
min 2: 20 sec arch rock

3x every 4 minutes:
6 snatch @ 65
9 burpees over barbell
12 toes to bar
1:22, 1:22, 1:30

Every 2 minutes:
1 high hang snatch
1 above knee snatch
1 below knee snatch
@ 65-75-85-90

10 min AMRAP:
80 wall balls @ 14lbs, 9'
60 cal row
40 thrusters @ 65
20 pullups
0 rounds + 142 reps

1k row in 4:20
1 Fish Game

10 rounds of:
5 low ring muscle-up pull throughs
1 dip press out

100 cal bike in 11:46

Team WOD split w/ Patrick
For Time:
60 HSPU (split)
40 CTB pullups each (I started CTB and switched to regular pullups at some point
20 cal row each
20 cal bike each
60 Power Cleans (split) @ 95