6x EMOM:
min 1: 3 front squats @ 85
min 2: 3 box jumps @ 20"

4 rounds of:
100m 1x24kg suitcase carry
25 Russian kb @ 24kg
25 goblet squats @ 24kg

17:59

Acceleration - stability work

Floor press 5-5-5-5-@ 105
alternating with
20 DB hammer curls (10/arm) @ 20-30-30-30 lbs

3 rounds of:
750m row
25 ft handstand walk
25 toes to bar

21:48

1.1 power clean + squat clean @ 85-115-135-145-155-(160F)

For time:
10-8-6-4-2
* Squat clean @ 105
5-4-3-2-1
* Rope climb

11 min cap (+11 reps left)

Handstand pushup skill work

Then for time:
21-15-9:
Chest to bar pullups
Assault bike

9:08

8 min EMOM:
3 front squats @ 105

10 min AMRAP:
250m row
10 kb cleans (5/arm) @ 16kg
10 single arm kb lunge (5/side) @ 16kg

4 rounds + row + 7

Acceleration - stability work

3k row @ 12:54.2 (PR!)
(2k @ 8:36)

Shoulder press 5-5-3-2-1-1 @ 35-65-85-95-105-110(PR!)

Back squat 5-3-1-5-3-1 @ 145-165-195-155-175-205

RDL 8-8-8-8 @ 85 w/ 90 sec rest

6 min AMRAP:
5 hang squat cleans @ 65
5 burpees
(7 rounds + 0 reps)

200 cal assault bike in 20:28 (PR!)

3x5 jumping bar muscle ups

3x suitcase carry, 65m/arm @ 16kg w/ fatgrip attachment
(holy crap this was hard, working on grip strength)

8 min EMOM:
3 front squat @ 105

5 min rest

5 min EMOM:
2 power cleans @ 115

5 min rest

5 min AMRAP:
1 power clean @ 95
2 front rack lunges @ 95
3 front squats @ 95
(10 rounds + 1 rep)

Acceleration - stability work

4 close grip bench press @ 105-105-105-115-115

15 min AMRAP:
10 toes to bar
15 pushups
400m row

4 rounds + 25 reps + 89m

Power clean 5-3-1-1-1-(F)-1-(F)-(F)-(F) @ 85-115-135-145-155-(165)-165-(170)-(170)-(170)

4 rounds of:
5 power clean @ 105
10 step ups @ 18"
15 wall balls @ 14lbs, 9'

7:02

10 min max cal assault bike (108)

4 rounds for time:
400m row
15 pushups
15 situps

12:02

200 cal bike in 24:08

3 rounds of:
12-9-6
* Deadlift @ 125-145-165
* DB box step overs @ 2x20 lbs
w/ 3 min rest between rounds

18:46

Acceleration - stability work

Snatch tech work

Then for time:
1k row
+
3 rounds of:
10 power snatch @ 65
10 toes to bar
10 overhead squat @ 65
10 toes to bar
+
1k row

21:07

1 squat clean + 1 hang power clean + 1 push jerk + 1 split jerk
@ 85-115-135-(145F)-140-145

1-2-3-4-5-6-7-8-9-10
Double DB front squats @ 2x35 lbs
Burpee over bar

50 cal bike w/ 10 squats every 2 min (start w/ squats)
5:21

70 cal row w/ 5 burpees over rower every 2 min (start w/ burpee)
7:09

Muscle up skill work

Nate:
20 min AMRAP:
2 (bar) muscle ups
4 handstand pushups
8 Russian kb swings @ 24kg

10+0 (technically a PR!)

Acceleration!

Pro Agility: 5.06, 5.05, 5.15, 5.05
Tennis ball drop: 15 feet