12 min EMOM: 1 power snatch + 1 squat snatch @ 75

Every 2 min: Deadlift 5-3-2-4-4-4 @ 155-205-225-205-210-215

2 rounds for time:
10 power cleans @ 105
20 box jumps @ 20"
30 goblet squats @ 16kg
(7:02)

10 rounds for time, alternating exercises w/ teammate (Daniel!):
10 overhead lunges @ 25 lbs
10 burpee box jumps @ 20"
400m run
(25:43)

Shoulder press 5-3-2-4-4-4 @ 65-85-95-75-85-90

For time:
21-15-9
Shoulder to overhead @ 65
CTB pullups
(6:04)

3 rounds of:
30 sec chinup hold
30 sec/side lat band stretch
30 sec ring support hold
5/side xiaopeng forward
5/side cossack squat
5 natural leg extension
36 sec hollow hold

Every 2 min: back squat 5-3-2-8-8-8-8 @ 115-135-165-115-135-155-165(PR!)

14 min AMRAP:
40 cal row
30 kb walking lunges w/ 16kg goblet
20 hang power clean @ 95
10 toes to bar
(2+6)

3 rounds of:
24 sec chinup hold
30 sec/side lat band stretch
2 parallel bar walk backwards
5/side xiaopeng backwards w/ 10lbs
5/side single leg deck squat
5 natural leg extensions
36 sec hollow hold

5 min max wall balls @ 14lbs 9' (80)
3 min rest
5 min max Russian kb swing @ 24kg (102)
3 min rest
5 min max pushups (58)
3 min rest
5 min max strict pullups (26)

3 rounds of:
24 sec chinup hold
30 sec/side banded shoulder stretch
1 parallel bar walk forward
5/side xiaopeng forward
5/side skater squat
5 natural leg extension
36 sec hollow hold

12 min max cal row
(150)

5 min rest

1.5 mile run
(10:36)

Every 2 min: front squat 5-3-2-5-5-5 @ 85-115-135-95-95-105

Every 90 sec: 3 power snatch touch and go @ 75-85-95(PR?)-85-85

3 rounds of:
20 kb walking lunges @ 16kg (goblet)
30 sec rest
20 hollow rock
30 sec rest

5x 3 min work / 1 min rest
10 power cleans @ 95
10 burpees over barbell
(8+4)

6 rounds of:
30 sec 10yd shuttle sprint
30 sec jog

3 rounds of:
24 sec chinup hold
30 sec/side lat band stretch
20 sec ring support hold
5/side xiaopeng backwards
5/side loaded cossack squat
5 natural leg extension
36 sec hollow hold

4x every 5 min:
400m run
8 hurdle hops @ 33"

9 min EMOM:
2 squat cleans @ 125

Every 2 min:
Snatch grip deadlift 5-3-2-5-5-5 @ 85-115-145-125-125-125

For time:
40-30-20-10
wall balls @ 14lbs 9'
toes to bar
(13:46)

Push press 5-3-2-10-10-10-10 @ 55-75-95-65-65-65-65

Bench press 15-15 @ 65

3 rounds of:
18 sec chinup hold
10 band pullaparts
12 sec ring support hold
5/side xiaopeng forward
5/side single leg deck squat
12 sec arch rock
30 sec hollow hold

5 rounds of:
500m row
30 Russian kb @ 24-24-12-12-12
10 sec chinup hold
30 sec/side shoulder band stretch
1 parallel bar walk forward
5/side xiaopeng backward
5/side cossack squat w/ 12kg
5 natural leg extension
24 sec hollow hold

12 min EMOM:
2 squat clean @ 105

Deadlift 5-3-2-3-3-3-3-max(3) @ 155-205-225-195-215-235-240-205

3 rounds of:
min 1: 8/leg goblet kb lunge @ 15 lbs
min 2: 8/leg RDL w/ 15 lbs
min 3: 30 sec toes to bar (8-10-11)