Team workout
5 rounds for time:
400m run
20 Russian kb swing @ 16kg
20 box jumps @ 20"
20 burpees
20 wall balls @ 14lbs 9'

8 rounds of:
50 sec row @ easy pace
10 sec row @ 85% effort

8 minutes:
6 sec chinup hold
30sec/side lat band stretch
6 sec ring support hold
5/side xiaopeng forward
5/side cossack squat
5 natural leg extension
12 sec hollow hold

8 rounds of:
50 sec assault bike easy
10 sec assault bike 85% effort

8 min AMRAP turkish getups

Every 2 min: back squat 5-3-2-6-6-6 @ 105-135-155-145-145-155

5x every 2 min:
3 mid-thigh hang snatch @ 65

12 min AMRAP:
10 toes to bar
10 box jumps @ 20"
10 lunges
(7+7)

3x every 5 minutes:
400m run @ 65-75%
5/side cossack squat
5 natural leg extension
12 sec hollow hold

3x every 5 minutes:
500m row @ 65-75%
6 sec chinup hold
30 sec/side lat band stretch
6 sec ring support hold
5/side xiaopeng forward

3 rounds of:
30 sec shoulder bridge
10 quad adductor rock backs
5/direction trunk circles
5/side stiff legged windmill

Every 2 min: bench press 5-3-2-12-12-12-12 @ 65-85-105-65-65-65-65

8 min EMOM:
min 1: 30 sec strict pullups
min 2: 30 sec handstand pushups

12 min AMRAP:
10 Russian kb swings @ 24kg
5 strict ring dips
10 wall balls @ 14lbs 9'
5 strict chinups
(3? or 4? rounds + 26 reps)

30min AMRAP:
10 down and back runs (15 m each way) - down is slow jog, back is a sprint
15 power snatch @ 65
20 jumping lunges
15 pullups
20 wall balls @ 14 lbs 9'
(4 rounds minus 9 reps)

Barbara:
5 rounds for time:
20 pullups
30 pushups
40 situps
50 squats
rest 3 min
(39:12 PR!)

Shoulder press 5-3-2-1-1-(1F)-1-max(3) @ 55-75-85-95-105-110(F)-100-90

3 rounds of:
40 wall balls @ 14lbs 9'
30 situps
20 kb clean + OH @ 16kg
4 chinups
(18:01)

Back squat 5-3-2-1-1-1-1-max(5) @ 105-125-155-175-185-195-205-175(PR!)

5x every 90 seconds:
3 touch-and-go squat cleans @ 105

For time:
200m run, 50 ring pushups
400m run, 30 ring pushups
800m run, 20 ring pushups
(16:43)

5 rounds: EMOM
Minute 1: AMRAP Front rack lunges @ 55
Minute 2: AMRAP Push press @ 55
Minute 3: AMRAP Deadlifts @ 55
Minute 4: AMRAP Hang cleans @ 55
Minute 5: AMRAP Front squats @ 55
Minute 6: rest

Lunges: 18,16,14,14,16
Push Press: 20,20,21,22,23
Deadlifts: 25,23,20,25,26
Hang cleans: 23,23,24,23,23
Front Squats: 14,13,11,15,15

20 min team AMRAP, alternating rounds w/ Duchess:
2 pullups
4 burpees
8 Russian kb swing @ 24kg
(16 rounds each)

20 min snatch tech work

8 min AMRAP:
3 snatch @ 75
3 CTB pullups
3 snatch
6 CTB
3 snatch
9 CTB
3 snatch
12 CTB
...
(45 reps)

Hurdle hop w/ 1 step approach x2 @ 35-36.25-36.75-38.25(F)-37.75(1F)

Snatch grip deadlift 5-3-2-4-4-4 @ 85-115-135-135-135-145

Every 2 min:
20 kb walking lunges, 2 w/ 2x20lbs, 3 in place 2/ 2x12kg

Push press 5-5-5-3-2-8-8-8-8 @ 35-65-75-95-115-65-65-65-65

3 rounds of:
500m row
30 situps
15 box dips
(11:45)

3 rounds of:
500m row
30 things
250m row
20 things
100m row
10 things

Things:
Round 1: back squats @ 65
Round 2: burpees
Round 3: push press @ 65

(28:27)

3 rounds of:
10 goblet squats @ 12kg
5 pushups
10 weighted walking lunges @ 12kg
5 pushups
10 jump squats
5 pushups

Shoulder PT

Every 4 minutes:
1: 500m row + 20 hollow rocks
2: 500m row + 20 hollow rocks
3: 400m row + 30 hollow rocks
4: 400m row + 30 hollow rocks
5: 400m row + 30 hollow rocks
6: 400m row + 30 hollow rocks

6 min EMOM:
2 hurdle hops w/ 1 step approach @ 30-33.5-35-37(F)-35.5(F)-35.5

Snatch deadlift 5-3-1-2-2-2-2-max(4) @ 85-115-135-145-155-165-175-155

7 min AMRAP:
10 power clean @ 95
20 pushups
(3+3)

7 min AMRAP:
50 double unders
20 deadlifts @ 95
(3+61)

2 min rest

7 min AMRAP:
30m sled push @ 90 lbs
30 kb swings @ 16kg
(3+0)

2 min rest

7 min AMRAP:
50 lateral bar hops
20 bar overhead alternating lunges @ 55
(2+50)

2 min rest

7 min AMRAP:
15 DB thrusters @ 25 lbs
15 pullups
(2+9)

7 min AMRAP:
10 American kb swings @ 16kg
20 pushups
(3+16)

7 min EMOM:
30 sec assault bike
30 sec rest
(49 cals)

7 min EMOM:
30 sec burpees
30 sec rest
(61)