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

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

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

2 rounds for time:
1k row (4:11.7 first round)
30 hollow rocks
30 quarter squat jumps
400m run

16:41 total

+ 10 minutes muscle up skill work

15 min handstand drills

For total time:

1k row (4:21.4)
+
12 rounds of:
4 strict hspu (1 abmat)
8 CTB pullups
12 air squats
(25:15)

1k row in 4:20
1 Fish Game

10 rounds of:
5 low ring muscle-up pull throughs
1 dip press out

100 cal bike in 11:46

1k row warmup in 4:27
Burgener warmup @ 45, 65

Squat Clean 3-3-3-3-3
@65-95-115-125-130

Deadlift 5-5-5-5-1
@165-195-215-225(PR!!)-245

Stability ball
50x 10lb med ball rotate situps

1k row
4:00 fish game

3 rounds of
1k Row @ 5k Row pace
rest walk 1:1 (rest the amount of time you worked)

4:30.4
4:27.7
4:26.2

1k row warmup ~4:20
Foam rolling for dayyyyz

8 rounds of:
30 seconds row
15 seconds rest
(1177m total)

2x 30 sec handstand hold
5x 5 handstand pushups w/ 2 min rest

EMOM:
min 1-3: 20 sec L-sit hang
min 4-6: 20 sec bent knee hang

3 rounds of:
40 Russian twist w/ 10 lb medball
1 min rest

Deadlift 5-5-5-2-2-2 @ 125-175-220(PR!)-235-250-260

Speed deadlift 3-3-3 @ 215 w/ 2 min rest

Power shrugs 3-5-5 @ 180-155-155
RDL 5-5-5 @ 125
Barbell row 5-5-5 @ 85
Chinups 5-5-5 (unbroken!!)
Good mornings 5 @ 35

10 min EMOM:
min 1: 10 American kb swings @ 16kg
min 2: 8 box jumps @ 20" (step-down)

Then 1k Row for time
3:58.9 PR!!

10 minutes AMRAP:
1 dip
1 ctb pullup
2 dip
2 ctb pullups
3 dip
3 ctb pullups
...
I got 8 rounds exactly

Then 1k row for time
4:08.8

For time:
1k row
50 hand-release pushups
25 handstand pushups

16:19
Finished the row in 4:17. Pushups in 4-5 min. Had 24 hspu done at 15:44 and failed twice before hitting the last one. Chooooked.

2k row
8:31.4
rest 5 minutes

1k row
4:03.0
rest 4 minutes

500m row
1:55.2

NemeFit!

Baseline ankle flexibility
Baseline hamstring flexibility

Max pushups (26)

1000m row - 4:09.5

100 wall balls for time - 6:03 @ 10 lbs