10x every 2 minutes:
5 deadlift @ 85-115-135-135-135-135-155-155-155-165

For time:
15-12-9 hang power clean @ 95
15-12-9 front squat @ 95
30-24-18 cal row

10:07

3x for quality:
2 parallel bar walk
10/side single arm ring row
20s active hang from pullup bar
20s - handstand hold

6 rounds of:
5 muscle up from knees
5/side kb step ups @ 12kg, 20"
200m run
rest 2 minutes

Shoulder press 5-5-3-1-1-1-(F)-(F) @ 35-65-85-95-100-105-(107)-(107)

10 min AMRAP:
15 kb sumo deadlift high pulls @ 24kg
30 hollow rock
60 double unders

4 rounds + 23 reps

12x every 2 min:
1 deadlift + 1 power clean + 1 squat clean
@ 85-85-105-105-115-115-
125-125-130-135-140-140

5 rounds of:
10/side kb clean @ 16kg
200m run

10:35

10 min squat therapy

12 min AMRAP:
30 wall balls @ 14 lbs, 9'
15 box jumps @ 20"
(4 rounds + 6 reps)

For time:
40 V-Ups
80 abmat situps
Accumulate 2 min plank
8:20

5x EMOM:
min 1: 6 push press @ 65-75-75-85-95(PR, sort of!)
min 2: 4 chinups
min 3: rest

3x AMRAP:
60 sec row (cals)
60 sec rest
60 sec bike (cals)
60 sec rest
60 sec double unders
60 sec rest

90-76-75 = 241

8 back squat @ 35-85-105-125-145

10 min AMRAP:
5 deadlift @ 95
10 hang power cleans @ 95
15 box jumps @ 20"

5 rounds + 18 reps

4x EMOM:
minute 1 - 175m row
minute 2 - side plank left
minute 3 - side plank right
*stroke rate should be 20 or less

4 rounds for time of:
20 cals bike
25 russian kb @ 16kg
25 situps

Bench press 10-5-5-3-2-2-(F) @ 35-85-105-115-125-135(PR tie!)-(140)

8 rounds EMOM:
min 1: 30 sec max kb snatch @ 12kg (switch arm each set)
min 2: 3 strict pullups for 4 rounds, 10 sec hang for 4 rounds
3 dips
10 pushups (mostly knees)

92 total snatches

power clean: build to heavy double

5 rounds for time:
30 russian kb @ 12kg
20 in place goblet lunge @ 12kg

5 back squat @ 85-135-155-175

7 rounds of:
40 double unders
7 hang squat cleans @ 65

10:28

Hotel gym running

Hotel gym running

10 bench press @ 65-85-95-100

3 rounds, every 6 min:
400m run
12 burpee over bar
9 push press @ 95

PT / Warmup

20 min bike, 20s hard / 40s easy
157 cals total (100 cals @ 12:29)