5x:

3 bench press @ 85-115-125-135-(140F1)

8/side kb row @ 20-15-15-15-15 lbs

10x:

10 db push press @ 2x25 lbs

10 toes to bar

13:28

1.1 power clean + squat clean build to heavy over 10 sets - 155

5x every 4 minutes:

15 hang power clean @ 95 lbs

15 bar facing burpees

1:40

1:41

1:44

1:36

1:34

+pukey at the end oops

8 min AMRAP:

10 alt db snatch @ 35lbs

10 air squat

10 cal bike

(3 rounds + 8 snatches)

2 min rest

8 min AMRAP:

3 pillar kb farmer carry @ 2x24kg

10 box jumps

(8 rounds + 3 pillars)

2 min rest

8 min max cals row (114)

5 front squat @ 35-85-115-135-155(PR!)-135

Fran:

21-15-9

thrusters @ 65

pullups

8:29

Buddy workout with JJ!

12 min AMRAP:

24 cal row

100 double unders

24 wall balls @ 14lbs, 9'

2 min rest

12 min AMRAP:

24 hang power clean @ 95

100 double unders

24 cal row

897 reps total

5x:

5 bench press @ 105-115-120-125-(130F4)(PR!)

10/side kb row @ 20 lbs 

4x:

10/side db snatch @ 35 lbs

15 kb sumo deadlift high pull @ 24-16-16-16kg

10 ring rows

11:00

Back squat 5-3-1-1-(1F)-1-1-1 @ 125-155-175-195-(205F)-205-215-225(PR!)

Max reps @ 85% (190) - 7 (PR!)

Crazy Train

5 min AMRAP:

1 power clean @ 75

2 reverse front rack lunges @ 75

3 front squats @ 75

12 rounds + 1 rep

4x EMOM:

min 1: 6-8/side single arm kb push press @ 35-40-40-40 lbs

min 2: 6-8 db hang power clean @ 35-40-40-40 lbs

min 3: 30 sec max ring rows

4x EMOM:

min 1: 15 push press @ 75 lbs

min 2: 15 toes to bar

min 3: 15 box jumps @ 20"

min 4: 30 sec kb farmer carry @ 2x24kg

1 snatch grip deadlift + 1 hang power snatch + 3 overhead squat @ 65-75-85-95-100-(105F)

100 Russian kb swing

+5 burpees every minute

start with burpees

5:30

100 cal bike in 12:13

50-40-30-20-10

double unders

situps

+10 front squats @ 85 between each round

10:31

1 push jerk + 1 split jerk @ 85-95-105-115-125-135-145-(150F)-(150F)-150

20-15-10-5

push press @ 95

burpee pullup

13:58 (next time kip!)

3 back squat @ 125-155-175-185-195-205-210(PR!)

15 min AMRAP:

30 double unders

3 pillar db front rack carry w/ 2x16kg

10 reverse lunges w/ 2x16kg

7 rounds + 20 reps

2k row (8:56)

21 toes to bar

100 double unders

1k row (4:37)

15 toes to bar

75 double unders

500m row (2:17)

9 toes to bar

50 double unders

25:50

1.1.3 snatch grip deadlift + hang power snatch + overhead squat @ 65-75-85-90-(95F)-(100F)-95-(100F)

5x:

7 power snatch @ 75

7 handstand pushups

14 pistols (w/ thick band)

cap14 +27

200 cal bike in 22:38 (100 cal in 11:11)

max bar hang (68 sec)

Deck of Cards

Hearts = pushups

Diamonds = kb swing @ 16kg

Clubs = air squat

Spades = box jumps @ 20

25:23

 1 push jerk + 1 split jerk @ 85-115-135-145-(150F)-150-(155F)

5x every 3 minutes:

10 CTB pullups

15 pushups

45 double unders

1:58

2:08

2:07

2:15

2:20

(2:10 avg)

 Deadlift 3-3-2-1-1-1-1 @ 125-175-215-245-265-275-285

21-18-12 cal bike

15-12-9 power snatch @ 75

15-12-9 power clean @ 75

~17:00

4x EMOM:

min 1: 6/side single arm L-seated KB press @ 16kg

min 2: 6-8/side single arm db snatch @ 35 lbs

min 3: 30 sec max ring rows

16 min AMRAP:

2 pillar handstand walk

2 pillar walking lunge

10 toes to bar

125m row

3 rounds + 0 reps

9x:

min1: power clean 3-3-2-1-1-1-1-1-(1F) @ 85-115-135-145-145-155-155-165-(175F)

min 2: 3 box jumps @ 24-24-25.5-27-30-30-30-30-30

2 rounds of:

3x:

12 db front squats @ 2x35 lbs

12 burpees

+6 min rest

5:21

5:34

 200 cal bike in 22:58 (Wonder Woman)

Shoulder press 5-5-4-2-1 @ 65-85-95(PR!)-100-105