8x:
250m row
10 box jumps @ 20"
5 strict handstand pushups to 1.5 abmats

20:37

Deadlift 5-3-3-2-1-1-1 @ 125-155-185-215-245-260-270

6x 3 deadlift @ 220 w/ 90-120 sec rest

8 Romanian DL @ 65
8 Bent over row @ 65
8 Chinups w/ 1-inch band
8 Good mornings @ 65

3 jerk @ 85-115-125-135-145(F2) (2-rep PR!)

10 min AMRAP:
7/side kb snatch @ 16kg
30 double unders

6 rounds + 14 reps

5x AMRAP:
minute 1 - max box jumps @ 24" (18-14-18-17-19)
minute 2 - rest
minute 3 - max cals bike (13-12-12-12-12)
minute 4 - rest
minute 5 - max wall balls @ 14lb, 9' (23-23-22-23-24)
minute 6 - rest

Back squat 5-5-3-3-3 @ 85-135-165-185-200(PR!)

4 rounds of:
16 kb walking lunges @ 16kg
8 cal row
5 CTB negatives
45 sec rest

10:43

Bench press 6 @ 65-95-105-110-115(PR!)

4x AMRAP:
40 sec handstand pushups (4-5-3-4)
20 sec rest
40 sec kb sumo deadlift high pull @ 24kg (12-14-13-15)
20 sec rest
40 sec muscle up from knees (5-5-5-5)
20 sec rest

Deadlift 5-5-3-2-2 @ 125-175-215-235-250

8x 3 deadlift @ 205 w/ 90 sec rest

3 rounds of:
8 Romanian DL @ 65
8 Bent over row @ 65
8 Chinups w/ 1-inch band
8 Good mornings @ 65
2 min rest

5 rounds for time:
10/side kb snatch @ 16kg
15 lateral burpee over kb
15:42

3x for quality:
15 plate good mornings
15 band pullaparts

Push press 12 @ 65-75-85-95

Then 2 rounds of:
12-9-6
Hang power clean @ 65
Ring dip
2 min rest between rounds

3:58 / 4:33

Deadlift 5-5-3-2 @ 125-175-215-235

8x3 deadlift @ 195 w/ 90s rest

3 rounds of:
8 Romanian DL @ 65
8 Bent over row @ 65
8 Chinups w/ 1-inch band
8 Good mornings @ 65
2 min rest

12 back squat @ 85-95-105-115 w/ 2.5 min rest

Then 12 minute AMRAP:
5 strict pullups
10 wall balls @ 14lb, 9'
20 double unders

7 rounds + 1 rep

5x every 4 minutes:
15 Russian kb swing @ 16kg
15 burpees
15 toes to bar

Then 3 rounds of (for quality):
10 ring pushups
10 band face pulls
5/side Turkish getups
30 sec chinup hang

5x EMOM:
minute 1 - 14 cal bike
minute 2 - 20 wall ball @ 14lb, 9'
minute 3 - 20 Russian kb swing @ 16kg
minute 4 - 40 double unders
minute 5 - rest

Squat clean 5-3-2-1-1-1-1-(F) @ 85-105-115-125-135-145-155-(165)

Then 10 min AMRAP:
200m run
8 hang squat cleans @ 105

3 rounds + 200m

Team workout w/ Pam!

4 sets:
60 sec - max cals row (15-17-15-17)
60 sec - rest
60 sec - max Russian KB swing @ 24kg (23-23-24-26)
20 sec - rest
60 sec - max plate ground to overhead @ 25lb (18-19-17-18)
20 sec - rest
60 sec - max in-place forward lunge @ 16kg (20-22-20-26)
20 sec - rest

Rope climb tech work

Then for time:
500m row
40 step ups @ 20"
20 updowns
500m row
10 rope climbs
500m row
20 updowns
40 step ups @ 20"
500m row

25:10

Back Squat 4 @ 85-115-135-175-190(PR!)

4x EMOM:
min 1: 24 Russian kb swings @ 16kg
min 2: 15 wall balls @ 14lbs, 9'
min 3: 4 strict pullups