Hotel Workout:
10 min treadmill run, did a mile and change

Hotel workout:

Some running
Some circuit things
Dumbbell bench press

TEAM WORKOUT
3 rounds for time:
400m run
30 wall balls @ 14lb, 9'
20 burpees

10 min EMOM: 1 power clean + 2 jerk @ 85-105-115-125-135-115-115-115-115-115 (right shoulder got weird at 135, it's catching funny in my OH position)

1 bench press @ 85-105-125-145(PR!)

Then Lynn:
5 rounds of:
max reps bodyweight bench press (I did 125, bw is 148 today)
rest 90 sec
max reps strict chinup
rest 90 sec

4(PR!)-3-3-3-3
7-6-5-5-5
44 total

10 min EMOM: 1 power clean + 4 front squat @ 85

For time:
8 shoulder taps
10 toes to bar
20 Russian swings @ 24kg
16 shoulder taps
12 toes to bar
24 Russian swings @ 24kg
24 shoulder taps
14 toes to bar
28 Russian swings @ 24kg
32 shoulder taps
16 toes to bar
32 Russian swings @ 24kg
(14:00)

15 min handstand drills

For total time:

1k row (4:21.4)
+
12 rounds of:
4 strict hspu (1 abmat)
8 CTB pullups
12 air squats
(25:15)

Push Press 5-5-3-2-3-3-3-(2F) @ 35-85-95-105-115-120-125(PR!)-(130)(PR!)

10-9-8-7-6-5-4-3-2-1
KB snatch per arm @ 12kg
ring pushups
pullups
(12:43)

Every 2 minutes: front squat 5-3-2-6-6-6 @ 65-95-125-115-115-115

For time:
21-15-9
hang power clean @ 95
ring dip
(9:20)

Alternating rounds w/ partner (Casey!)

12 minute AMRAP:
10 pullups
10 goblet squats @ 16kg
(16 total rounds)
+
5 minute rest
+
12 minute AMRAP:
250m row
6 burpee box jump overs @ 20"
(8 rounds minus 3 burpee box jump overs)

Every 2 minutes: Close Grip Bench Press 5-3-2-[2.4, positioning was weird]-6-6 @ 65-85-105-105-105-105

For time:
150 single unders
20 strict chinups
10/side KB snatch @ 16kg
150 single unders
15 strict chinups
15/side KB snatch @ 16kg
150 single unders
10 strict chinups
20/side KB snatch @ 16kg
150 single unders
(18:27)

9 min EMOM: 2 (power) snatch @ 75-75-85-85-90-95-100(PR!)-105(PR!)-85

Every 2 min: Deadlift 5-3-2-12-12-8-8 @ 145-195-235-125-135-135-135

5x AMRAP:
15 sec power cleans @ 75
45 sec rest
15 sec quarter squat jump
45 sec rest
15 sec pushups
45 sec rest

8-8-8-8-8
16-16-17-18-17
11-11-11-11-11

3 rounds:
3 chinups @ 60X1
30 seconds/side lat band stretch
3 bar dips @ 60X1
5/side xiaopeng forward w/ 10 lbs
5/side skater squat w/ 10 lbs
5 natural leg extensions
60 sec hollow hold

Then 25 minutes of:
800m run
50 wall ball @ 14lbs 9'
50 Russian swings @ 20kg
(2 rounds + 400m)

Every 2 min: shoulder press 5-3-2-12-12-12-12 @ 55-75-85-55-60-60-55

For time:
15 push press @ 85
5 muscle up negatives
12 push press
4 muscle up negatives
9 push press
3 negatives
6 push press
2 negatives
3 push press
1 negative

6:48

Beach sprints!

10x 40m sprint, 15 seconds rest

5x:
5 2-leg jumps for height
10m backpedal
10m forward sprint
15 sec rest

6x 2 laps 10m square shuffles (change directions between rounds)

3 rounds of:
2 chinups @ 60X1
30 sec/side lat band stretch
2 bar dip @ 60X1
5/side xiaopeng forward w/ 5 lbs
5/side skater squat w/ 5 lbs
5 natural leg extension
48s hollow hold

1 mile run for time (7:56)

Annie:
50-40-30-20-10
double unders
situps
(6:26)