Back squat 4 @ 125-155-175-190-200(PR!)

4x:
12/leg goblet reverse lunge @ 16kg
25 Russian swing @ 24kg
30 abmat situps

5 rounds of:
10 db bench press @ 2x 25-30-35-40(PR!)-(45F)
10/side bent over row @ 15

15 min AMRAP:
15 cal row
15 toes to bar
15 db push press @ 2x35

3 rounds + 30 reps

3 sumo deadlift @ 125-175-215-225 (technically a PR!)

For time:
30 front squats @ 115 (~4 min)
30 strict press @ 85
~14 min

2x 10/side single leg RDL @ 15-20 lbs

Back squat 7-7-7-4 @ 125-155-175(PR!)-195(PR!)

Deadlift 1/4 + 1, 3-5-5 @ 125

For time:
100 cal bike (9:57)
+
5 rounds of:
20 squats
20 Russian kb @ 24kg
20 pushups
20 situps
(16:41)
+
100 cal bike (11:22)

38:00

6 min EMOM:
2 hang squat clean @ 125

3 min AMRAP db hang power clean @ 2x35 (42)
3 min rest
3 min AMRAP db thruster @ 2x35 (21)
3 min rest
3 min AMRAP db hang squat clean thruster @ 2x35 (17)

42+21+17 = 80 reps

For time:
84 cal bike
25 power snatch @ 55
42 cal bike
25 power snatch @ 55
21 cal bike
25 power snatch @ 55

23:44

4x:
3 seated-to-standing rope pulls
10 ring dips (some strict, mostly banded)

For time:
25 burpee box jumps @ 20"
50 shoulder to overheads (push press) @ 65
25 burpee box jumps

9:38

Power clean 3-3-2-2-2-2 @ 85-115-135-145-155-160(PR!)

6/side back rack barbell split squat @ 65-35-35-35

"The Lotz"
8 min AMRAP
5 squat cleans @ 95
10 cal bike

4 rounds + 9

200 cal bike in 20:40

5 front squat @ 85-115-135-150(PR!)

4 rounds of:
10 db floor press @ 20-25-30-35 lbs
10 sec rest
10/side alternating hammer curls @ 20-25-30-35 lbs
60 sec rest

4x every 5 min:
15 db push press @ 2x25 lbs
15 cal row
15 db hang cleans @ 2x25 lbs
15 toes to bar

3:25, 3:13, 3:12, 3:10

9 min EMOM:
2 hang squat clean @ 105

3x10 RDL @ 65 w/ 60 sec rest

8 min AMRAP:
21 Russian kb @ 24kg
15 goblet squats @ 24kg
9 lateral burpee over kb

2+36

Some pullups, some of them weighted @ 5 lbs

40-30-20-10
pushups
situps
squats

11:18

Hang squat snatch 3-3-2-2-2 @ 55-75-80-85-90

Chill assault bike - 51 cals in ~6:20