10 min EMOM:
1 deadlift + 1 hang squat clean + 2 front squats @ 105-105-[125x8]

10 min AMRAP:
2-4-6-8-10-...
Power clean @ 95
wall ball @ 14lbs 9'
7 rounds (the 14s) = 112

6 minutes of:
125m row
8 OH lunges w/ 25lbs
(5+116m)

3 min chill

6 minutes of:
30 double unders
8 pullups
(4? 5? this got weird)

3 min chill

6 minutes of:
6 cal assault bike
8 kb burpees @ 16kg
(3+2cals)

Every 3 minutes:
3 bench press @ 115
10 kb Romanian deadlifts 30X1 @ 16kg
5/leg single leg step downs (pistol practice)

5x EMOM:
min 1: 30 sec max push press @ 55 (24-18-16-18-20)
min 2: 30 sec row
min 3: 30 sec max dips (9-8-7-7-8)
min 4: 30 sec bike

Every 2 minutes: 6 Sumo Deadlift @ 105-125-145-145-145

5x every 2 minutes:
10 knees to elbows
8 burpees
10 deadlifts @ 125

7 min AMRAP:
5/arm kb clean @ 16kg
7 box jumps @ 20"
8 or 9 rounds + 4 (counting was so hard this morning)

4x:
500m row @ 85%
2 min rest

2:08.7
2:04.0
2:06.3
2:05.4

25 minutes AMRAP:
Partner 1: max cal row until Partner 2 is finished
Partner 2:
5 ttb
10 pushups
15 lunges w/ plate overhead (25 lbs)

12 Bench Press @ 65-75-85-95(PR!)

5x every 2 minutes:
200m run
5 kb push jerks per arm @ 16kg

3x max reps & cals:
2 minutes assault bike
2 minutes step ups @ 20"
2 minutes row
2 minutes [5 pullups + 5 burpees]
2 minutes 50 single unders + 15 situps <-I did 25 doubles in rounds 1 & 2 and 50 singles in round 3)

No idea what my total was. This was hard to count.

Power clean 5-3-1-1-1-F-1-F-F-F @ 35-85-115-145-155-(165)-165-(170)-(170)-(170)

12 min AMRAP:
5 burpee box jump over @ 20"
5 toes to bar
5 per arm KB push press @ 16kg

8 rounds + 4 = 164

3x every 5 min:
3 weighted chinups 30X1 @ 10 lbs
6 pillars farmer carry @ 2x24kg
max ring row (11-8-8)

Then 6 rounds of:
45 sec max double unders
45 sec rest
45 sec max Russian kb swings @ 24kg
45 sec rest

56-61-55-57-68-70 du
21-23-22-22-23-23 kb
501 total

1 push press + 1 push jerk + 1 split jerk @ 35-65-85-105-115-125-135(PR Tie for PP!)

6 rounds of:
min 1: 45 seconds max cal row
min 2: 4 jerks @ 105
(77 total cals)

4 back squats @ 85-115-135-165-185(PR!)

10 min AMRAP
2-4-6-8-10-... Hang squat cleans @ 95
4-8-12-16-20-... pullups

4 rounds + 10 hsc + 2 pullups = 72

UPAARP workout!

30-20-10:
Burpees w/ plate jump
Russian kb @ 16kg
Med ball slams @ 30lbs
Box jumps @ 20"

After each round, run:
Rd 1: 600m
Rd 2: 200m
Rd 3: 100m

Climbing!! Outside!!!

4 bench press @ 105-110-115 w/ 2 min rest

4 rounds AMRAP:
30 sec row
30 sec rest
30 sec thrusters @ 65lb
30 sec rest
30 sec box jump over @ 20"
30 sec rest

8-9-9-8
9-10-9-10
12-14-14-15
127 total

3 rounds for time (rx was 4 but that seemed like a lot):
10 ring chinups
10 ctb pullups
10/side kb snatch @ 16kg
400m run

22:51

10 rounds of:
minute 1 - 10/arm kb clean @ 16kg for 2 rounds, 12kg for 8 rounds
minute 2 - 10 burpees (never had to reduce these, woot!)

4 sets:
minute 1 - chin hold until you can't, then finish the minute in a plank
minute 2 - rest

Murph Day!

1 mile run
100 pullups / 200 pushups / 300 squats in some order
1 mile run
48:21 booooo