5 min max strict pullups (11)

5 min rest

5 min max hspu (6)

9 min AMRAP:

12 hang power clean @ 95

9 push press @ 95

6 CTB pullups

3+13

Deadlift 3 @ 125-175-225-245-255

Bailed out early on the metcon

6 min bike

12 min EMOM

min 1: 8/side L-seated DB press @ 25 lbs

min 2: 30 sec sumo deadlift high pull w/ 24kg kb 12-11-13-16

min 3: 30 sec lacrosse ball tricep mash 

5x:

21 situps

15 RKB @ 24kg

9 burpees

9:37

3 back squat @ 85-135-165-195-210(F2)(PR!)

8 min:

1k row

AMRAP squat clean thruster @ 95

4:26.2 +15 reps

 Partner workout w/ Lisa!

25 min AMRAP:

30 burpees

1k row

30 kb swing @ 24kg

* split all work, and while one person is rowing, the other holds a plank

3200 yay team

 Bench press 3 @ 85-95-105-115-120-130(PR!)-135(PR!)-140(2F)(PR!)

40-30-20-10

DB hang power clean @ 25s (did 22 reps at 35 before switching down)

knees pushups

4-3-2-1 rope seated-to-standing pulls

11:41

For time:

3 mile assault bike

100 db renegade row @ 20 lbs

2.25 mile bike

100 pushups

1.5 mile bike

100 air squats

.75 mile bike

100 abmat situps

41:33 omfg this was a lot.

Bench Press 5 @ 35-85-105-110-120(PR!)-125(PR!)

4x EMOM:

min 1: 15 hang power clean @ 75

min 2: 10 dips (matador)

min 3: 15 wall balls @ 14 lbs, 9'

min 4: 10 cal row

HPC and WB went unbroken

10 min bike (cals)

81

2.5 min rest

10 min AMRAP:

30 stepups

20 RKB @ 16kg

10/arm KB strict press @ 12kg

3+10

2.5 min rest

10 min bike (cals)

79

2.5 min rest

10 min AMRAP:

30 situps

20 squats

10 pushups

4+17

2.5 min rest

10 min bike (cals)

81

75 wall balls @ 14 lbs, 9'
75 power cleans @ 75
75 cal row

22:51

10x EMOM:

min 1: 1 squat snatch @ 65-75-85-95-105-(110F)-(110F)-(110F)-(110F)-(110F)

min 2: 30 sec max cal assault bike 9-8-8-9-8-8-8-9-8-8

min 3: max strict pullups 2-2-2-2-2-2-2-2-2-2

Filthy Fifty

50 box jumps, 24"

50 jumping pullups

50 kb swings, 16kg

50 walking lunges

50 knees to elbows

50 push press @ 45 lbs

50 back extensions

50 wall balls @ 20 lbs

50 burpees

50 double unders

30:25 (PR!)

A1. 8/side tall kneeling DB press @ 25-25-30-30
A2. Some false grip ring rows

4x every 4 minutes:
20 hang power cleans @65
20 front squats @ 65
20 push press @ 65
2:52, 3:01, 3:13, 3:41

5/leg Back Rack forward lunge @ 65-85-85-65-65 

Bat Wings 

For time: 

30 cal bike 

30 deadlift @ 155 

30 lateral burpees over barbell 

9:07 (PR!)

200 cal assault bike in 25:28 (we have new bikes!)

Push Press 5-3-1-1-(F)-1-(F)-(F) @ 85-105-125-135-(140)-140-(145)-(145) 

Nasty Girls 

3 rounds of: 

50 air squats 

7 (jumping bar) muscle ups (not Rx) 

10 hang power cleans @95 

11:27 PR! 

Accumulate 3 minutes of plank

6x EMOM 

min 1: 3 seated box jump @ 24" 

min 2: 2 power snatch @ 75-95-95-95-95-95 

20 min AMRAP: 

25 ft overhead walking lunge @ 65 

8 burpees over barbell 

25 ft overhead walking lunge @ 65 

6 rounds + 27 reps