3 rounds:
3 chinups @ 60X1
30 seconds/side lat band stretch
3 bar dips @ 60X1
5/side xiaopeng forward w/ 10 lbs
5/side skater squat w/ 10 lbs
5 natural leg extensions
60 sec hollow hold

Then 25 minutes of:
800m run
50 wall ball @ 14lbs 9'
50 Russian swings @ 20kg
(2 rounds + 400m)

4x EMOM:
min 1: 4 deadlift @ 175-185-195-205
min 2: 6 seated db press @ 20lbs x2
min 3: rest

For time:
800m run
150 double unders
30 handstand pushups
14:19

4x every 3 min:
6 front squat 31X1 @ 65-85-95-105

10 min AMRAP:
800m run buy-in (~3:45)
max rounds:
40 double unders
30 wall balls @ 14lbs 9'
20 ring dips
1 round + 8 reps

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

2 cleans w/ 2-second pause mid-shin @ 105-115-115-115 w/ 2 min rest

15 min AMRAP:
800m run buy-in
+
AMRAP
4 handstand pushups
8 CTB pullups
12 squats

5 rounds + 10 reps

6 front squats 12X1 @ 65-85-85 w/ 2 min rest

Push Press 11X2 5-4-4 @ 65-75-85 w/ 90 sec rest

Badger (first time ever!):
20 min AMRAP:
30 squat cleans @ 65
30 pullups
800m run

1 round + 45

1 squat clean + 1 front squat + 1 thruster @ 55-85-105-115

20 minute AMRAP:
800m run
max front squats @ 95lbs
17-18-20

Warmup:
500m row (2:07)
10 squats
50 jumprope
some handstands and stuff

for time:
800m run (3:27)

rest 5 minutes

Then Annie:
For time:
50-40-30-20-10
double unders
situps
6:51 -- situps were damn slow tonight.

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

6 sets for max reps of:
30 seconds handstand pushups
30 seconds rest
30 seconds pullups
30 seconds rest
30 seconds ring dips
30 seconds rest

Total reps: 110


Then 2 rounds of:
800m run
rest 3 minutes

3:45, 3:49

Team workout for time:

800m run

Then 3 rounds of:
15 kb swing (16kg)
15 pushups
15 pullups
15 wall balls (14lb) <-- I switched to 35 lb push press after 2 rounds cause of my IT band

100 flutterkicks

Then another 3 rounds of:
15 kb swing (16kg)
15 pushups
15 pullups
15 wall ball (14lb) <-- subbed in 35 lb push press

800m run

Me, K, and Mo finished in 44:55

Griff

Warmup:
Bike to track (~2.5 miles)

Workout:
Griff:
For time:
800m run
400m backwards run
800m run
400m backwards run

13:26


Then bike home (~2.5 miles)

Warmup:
400m run
Don't remember the rest

Workout:
1 mile run with team (easy intensity)
max pushups in 2 minutes
800m run with team (medium intensity)
max pullups in 2 minutes
400m run with team (hard intensity)
max situps in 2 minutes

I did 43 - 18 (chest to bar!!!!) - 75

First time CTB in a workout! ROCK ROCK ROCK!