Every 2 min:
8 back squat @ 85-105-115-125-135

3 rounds of 4 minutes work / 3 min rest:
400m run
50 Russian kb swings @ 12kg
Max chinups
2-3-5

Every 2 min:
5 push press @ 65-75-87-95-100

4x every 5 min:
400m run
10 ground to overhead @ 65
10 box jump over @ 20"

5.5 (Shoulder press).(Push press) @ 35-45-55-65-75

10 rounds of:
5 ring rows
10 squats
15 situps

Front squat 5-5-3-3-2 @ 105-125-135-155-165 (PR Tie!)

7x EMOM:
min 1: 5 thrusters @ 45
min 2: 15 seconds chinup hold
min 3: 15 box jump overs @ 20"

Every 2 min:
Squat clean 1.1 (dot is 8 seconds) @ 65-75-85-95-105-110-115-120-125-130

For time:
40 cal assault bike
60 lunges
7:29

Back squat 5-5-3 @ 135-165-185

Annie:
50-40-30-20-10
Double unders
Situps
5:56

3 rounds of:
20 cal assault bike
10 burpees
20 no pushup burpees
30 situps
30 goblet squats @ 12kg

3 deadlift @ 155-185-185-215-215-215-215-215 w/ 2 min rest

15 min AMRAP:
10 goblet squat @ 16kg
50 single under
10 no-pushup burpees
50 single unders

5 rounds + 66 reps

Muddy-ass hike to a waterfall near Kailua, SO MUCH FUN!!

Every 2 minutes:
Front squat 6-6-5-5-5 @ 105-115-120-125-130

4x 3 min work / 1 min rest:
25 cal assault bike
box jump remaining time
16-13-14-13

Back squat 5-5-5-5-5 @ 145 w/ 3 min rest

100 single unders
25 box jumps
80 single unders
20 box jumps
60 su
15 bj
40 su
10 bj
20 su
5 bj

4x every 3 min:
6 front squat 31X1 @ 65-85-95-105

10 min AMRAP:
800m run buy-in (~3:45)
max rounds:
40 double unders
30 wall balls @ 14lbs 9'
20 ring dips
1 round + 8 reps