Helen:
3 rounds for time:
400m run
21 kb swings @ 16kg
12 pullups

11:13

3 rounds of:
20 tuck ups
40 flutter kicks

Deadlift 5-5-3-1-(1F)-1-1 @ 125-175-215-245-265-(285F)-265-245

[1/2 deadlift + 1 deadlift] 5-5-5 @ 125

4x EMOM:
min 1: max cal row [15-12-13-14]
min 2: max handstand pushups [4-5-4-6]
min 3: max box jump [18-20-17-18]
min 4: hang power clean @ 65 [25-22-21-24]
min 5: rest

238 total

200 cal bike
26:00

Angie:
100 pullups (11:02)
100 pushups
100 situps
100 squats

24:45 PR!

8 min AMRAP:
10 cal bike
10 thrusters @ 55
8 box jump over @ 20"
[3 rounds + 9 reps]

60 sec rest

6 min AMRAP:
8 cal bike
8 thrusters
6 box jump overs
[3 rounds + 0 reps]

60 sec rest

4 min AMRAP:
6 cal bike
6 thrusters
4 box jump overs
[3 rounds + 0 reps]

4x EMOM:
min 1: 1 rope climb
min 2: 4 push jerks @ 85-95-105-105

13 min AMRAP:
6 push jerks @ 115
2 rope climbs

5 rounds + 0 reps

Deadlift 5-5-3-2-(1F) @ 125-215-245-270-290-(305F)

Deadlift 3-3 @ 220

60 sec assault bike sprint -- 22 calories

Shoulder PT

5 rounds for time:
Double unders 100-80-60-40-20
Situps 50-40-30-20-10
10 strict pullups
125m row sprint

20:53

Back squat 5-5-3-1 @ 85-135-155-175

There was a metcon. I quit 31 wall balls into it because I was light-headed.

Deadlift 5-5-3-2-1-1 @ 175-215-245-265-285-300

Speed deadlift 3-3-3 @ 220 w/ 2 min rest

2x5 Romanian deadlift @ 125
2x5 barbell row @ 85
2x5 chinups
2x5 good mornings @ 85

20 min EMOM:
min 1: 12 cal row
min 2: 11 burpees

3 rounds of:
10 slow pike-ups on rower
10 pushups @ 31x1 tempo

Bench press 5-3-3-3-3-3 @ 65-85-105-120-130(PR!)-135(PR!)

10 min AMRAP:
2/side kb snatch @ 16kg
2 ring dips
4/side kb snatch
4 ring dips
6/side kb snatch
6 ring dips
[3 rounds + 6 reps]

3 rounds of:
20 single leg hip thrust R
20 single leg hip thrust L
60 sec glute bridge

Power clean 5-3-3-3-3 @ 85-115-135-145-155(PR!)

3 rounds of:
10 front squats @ 95
15 pullups (yay no longer injured!)
20 box jumps (20")

10:27

Deadlift 5-5-3-2-2-2 @ 125-175-215-245-265-285

Speed deadlift 3-3-3 @ 235 w/ 2 min rest

2x5 Romanian deadlift @ 135
2x5 barbell row @ 85
2x5 chinups
2x5 good morning @ 85

100 cal bike in 10:43

Grace:
30 clean & jerks @ 95
4:51

6 rounds of:
1 min bike @ 55+ RPM
some shoulder PT