8 min AMRAP:
200m run
7 up downs
7/side kb snatch @ 16kg
[3+60m]

3 min rest

8 min AMRAP samesies
[3+90m + not quite pukey]

3 min rest

3x:
60s hollow hold
60s Russian twist
30s glute bridge hold left
30s glute bridge hold right

12 Bench Press @ 65-75-85-95(PR!)

5x every 2 minutes:
200m run
5 kb push jerks per arm @ 16kg

Buddy workout, one person working at a time

12 min AMRAP:
10 Russian kb swing @ 16kg
10 pushups
9 rounds + 10 reps

5 min rest

12 min AMRAP:
200m run (together)
5 burpee box jumps @ 20"

5 rounds

2 front squats 12X1 @ 115-135-135 w/ 2 min rest

Push press w/ 2 seconds overhead hold 4-3-3 @ 85-105-105 w/ 90 seconds rest

For time:
800m run
10 burpees
600m run
15 burpees
400m run
20 burpees
200m run
25 burpees
18:32

Deadlift 5-2-3-3-3-3 @ 125-175-175-195-205-205 w/ 2 min rest

3x every 90 seconds:
20 seconds partner ghd

6 min AMRAP:
200m row
10 deadlifts @ 95
4+0

2 min rest

6 min AMRAP:
200m run
10 hang power cleans @ 65
3+0

8 minute AMRAP:
130 single unders
8 wall balls @ 10', 14lbs
6 TTB
4 step ups @ 20"
(3 rounds + 133)

4 min rest

8 min AMRAP:
200m run
12 Russian kb @ 16kg
8 ring rows
4 overhead squat @ 85
(3 rounds + 200)

4 min rest

8 min AMRAP:
12 cal assault bike
10 goblet squat @ 16kg
5/arm kb thruster @ 16kg
5 burpees over kb
(2 rounds + 7)

4 min rest

8 min AMRAP:
30 double unders
1 track length farmer carry @ 2x24kg
6 GHD situps
2 skin the cats
(3 rounds + 31)

+ 20 min assault bike

Jerk 5-3-3-2-2-1-3 @ 35-85-115-135-135-135-115

Then 10 min AMRAP @ 85%:
200m Run
5/arm KB Snatch @ 16kg
5 box jump on and overs @ 20"
3 Wall Walks

3 rounds +~100m

rest 5 min

10 min AMRAP @ 85%:
250m Row
8 Hang Power Cleans @ 75
8 ttb
8 S2OH @75

3 rounds

rest 5 min

10 min AMRAP @ 85%:
10 cal Assault bike
10 pullups
8 overhead squats @ 65

3 rounds +14 reps

Back squat 8-8-8-8 @ 20x1 @125-130-135-145 w/3-5 min
Front squat 5-5-5-5 @ 20x1 @95-105-115-135 w/3-5 min

8-8 Jefferson curl w/ 20 lbs

2 rounds of:
200m run
rest 2 min

3 min AMRAP:
5 push press @ 105
3 overhead squat @ 105
6 ctb pullups

6 min rest
(2 rounds +0, 2 rounds +0)

Immediately after those 2 rounds:
400m run

1 Power clean + 1 hang power clean + 1 thruster @ 95-105-115-125-130 (Thruster PR!) w/ 2 min rest

Then 8 minute AMRAP:
200m run
10 pullups
2 power clean + 1 hang power clean @ 95lb
(2 rounds + 250m + 8 reps)

3 minute rest

Then 8 minute AMRAP:
250m row
8 ctb pullups
6 thrusters @ 75lb
(3 rounds)

~10 minute rest

Then 8 minute AMRAP:
12 calorie assault bike
10 box jumps @ 20"
8 power clean & jerk @ 65 lbs
(2 rounds + 12 cals + 2 box jumps)

3 min rest

Then 8 minute assault bike cooldown

200m sprint
10 burpees
rest 60s
300m run
15 jump squats
rest 75s
400m run
20 pushups
rest 90s
400m run
25 squats
rest 90s
300m run
rest 75s
200m sprint
rest 60s
40 bicycle abs

6 rounds of:
200m run
30 seconds rest

Then 50-40-30-20-10 abmat situps w/ 30 seconds rest

3 rounds of:

300m run
100m jog
200m sprint
45 second plank
200m sprint
45 second plank
3 min rest

Track!

200m sprint
rest 60s
300m run
rest 75s
400m run
rest 90s
400m run
rest 90s
300m run
rest 75s
200m sprint
rest 60s

4x twice up the stairs, skipping a step

800m run
25 double unders
rest 3 min

600m run
50 double unders
rest 3 min

400m run
75 double unders
rest 3 min

200m run
100 double unders

23:10 total time

max rounds/reps in 7 minutes: rest 5 minutes of:
5 hang power clean @95lb
200m run
5 burpees
(3 rounds + 0 reps)

Then max rounds/reps in 7 minutes of:
10 kb sdhp (24kg)
10 russian kb swing (24kg)
15 double unders
(3 rounds + 13 reps)

Warmup:
3 rounds of:
5-4-3-2-1 (straight leg situps, leg levers, flutterkicks)
10 back extensions

Workout:
4 rounds of:
3 front squats 30X0 (3 second descent, 0 sec rest, explode up, 0 sec rest) (65-85-105-105)
max reps CTB pullups (8-6-5-6)

Then max rounds/reps in 12 minutes of:
200m run
max reps handstand pushups
I got 5 rounds, 33 total handstand pushups w/ kip

Hang Power Snatch 3-3-3 @ 55-55-60 (badly bruised non-throwing index finger so lifting less weight)

Then 4 rounds for time of:
200m run
15 russian kb swing (24kg)
30 situps
1 min rest between sets
12:36

hang squat clean & jerk: 80% x 1 x 2; 90% x 1 x 2 (no idea what weights I used)

shoulder press: 3 rep max - 90 lbs

Then 3 rounds of:
200m run
25 unbroken pullup (I got way less than 25, can't remember how many)
rest 3 minutes

Power Snatch: 2-2-1-1 @ 85-85-95-95 (80%, 90%)

Back Squat: 2-2-2 @ 120 (rehab on IT band)
follow each set with max strict pullups (I got 12 total)

Then 3 sets for time of:
200m run
rest 3 minutes

32 sec -34 sec - DNF (IT band and hamstring tightened up, yikes)

5 rounds of:
200m run
3 jumping muscle ups
10 box jumps (24")
12:45

Then ~10 minutes working on muscle ups AND I CAN NOW DO MUSCLE UPS!!!!

Then 50 pullups for time
3:57