200 cal bike in 26:34

some PT things

100 cal bike in 13:21

Push jerk 5-3-3-3-3-3 @ 85-105-115-125-125-125

4 rounds of:
6 squat cleans @ 95
12 bar facing burpees

8:00

8 rounds of:
20 seconds work / 10 seconds rest of each of:
kb swings @ 16kg [10-10-10-10-10-10-10-10]
toes to bar [8-8-8-8-8-8-8-8]
kb deadlift high pull @ 16kg [11-11-11-11-11-11-11-12]
goblet squat @ 16kg [8-8-8-8-8-8-8-9]

Then accumulate 4 min of L-sit, +10 squats every break

Back squat 5-5-20 @ 85-105-125(PR!)

3x every 5 minutes:
600m row
30 kb snatches @ 16kg
max reps box jumpovers (24")
8-6-5

3 hang squat clean @ 65-95-95-95-95

5 rounds of:
10 hang power clean
20 box jumps
30 abmat situps

12:08

"Panic Breathing"

For time with Sims:
2 rounds of:
500-400-300-200-100m row while partner holds 2x16kg kettlebells in the front rack position
5 burpee penalty for every kettlebell drop

22:00 (55 burpees)

8 min EMOM:
3 push jerk w/ 2 sec pause on dip @ 85-85-85-95-95-95-105-105

For time:
400m run
30 thrusters @ 65
400m run
20 thrusters
400m run
10 thrusters

12:00

1000m row (4:25.8)
2 min rest
1000m faster row (4:13.1)

50 handstand pushups, strict w/ 2 abmats
30 double unders every time you come off the wall
10-7-5-7-8-7-6

3 rounds of:
10 barbell hip thrusts @ 85
10/leg Romanian deadlift @ 20 lbs

10 rounds of:
5 deadlift @ 105
10 pushups
15 wall balls @ 14 lbs 9'

16:39

Workout #2:

200 cal bike in 26:31
(100 cal @ 13:27)

10 min EMOM:
3 halting snatch deadlift + 1 hang snatch w/ 3 second catch pause @ 75

15 min AMRAP:
20 alternating DB snatch @ 35 lbs
15 box jump overs, 20"
10 chest to bar pullups

3 rounds + 25 reps

2 shoulder press + 2 push press + 2 push jerk @ 65-75-85-95-(105F1)-100

For time:
10-8-6-4-2 Overhead squat
2-4-6-8-10 Chest to bar pullups
2-4-6-8-10 Toes to bar

7:59

Bike 50 cals in 6:58

3 push press @ 85-85-85-95-95

2 push jerk @ 100-100-105-105-105

3 deadlift @ 125-175-205-205-215-225-240

Then, with 2x12kg kbs:
10-9-6-4-2
Thrusters
Burpee deadlifts
Reverse suitcase lunges per leg

9:41

8x EMOM:
1 hang power snatch + 1 hang squat snatch @ 85

5 rounds of:
30 double unders
20 deadlifts @55
10 power snatch @55

Murph!

**With 14 lb weight vest**

1 mile run

Then however you want to break it up:
100 pullups
200 pushups
300 squats

1 mile run

62:10, PR! first time w/ a vest!