9/11

For time:

2001m run

11 box jumps @ 24"

11 thrusters @ 105

11 CTB pullups

11 power cleans @ 105

11 handstand pushups

11 toes-to-bar

11 deadlifts @ 105

11 push jerks @ 105

2001m row

40:35 omg that was hard.

 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)

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

Handstand pushup skill work

Then for time:
21-15-9:
Chest to bar pullups
Assault bike

9:08

3 rounds of:
min 1: 12 db snatch @ 35lbs
min 2: 10 toes to bar
min 3: 12 db shoulder to overhead @ 35lbs
min 4: 10 chest to bar pullups

skipped the rest of the workout. legs tired.

Max broad jump - 7'5" (PR?)

Degloved:
4 rounds for time:
3 bar muscle ups
250m row
6 chest to bar pullups
250m row
9 toes to bar

23:08

3 rounds of:
10 wall handstands
30 sec free stand handstand hold (attempt)
1 pillar handstand walk

saSQUATch:
15 minutes AMRAP:
600m run
5 squat snatch @ 95
4 CTB pullups

2 rounds + 601

10 min EMOM:
3 halting snatch deadlift + 1 hang snatch w/ 3 second catch pause @ 75

15 min AMRAP:
20 alternating DB snatch @ 35 lbs
15 box jump overs, 20"
10 chest to bar pullups

3 rounds + 25 reps

2 shoulder press + 2 push press + 2 push jerk @ 65-75-85-95-(105F1)-100

For time:
10-8-6-4-2 Overhead squat
2-4-6-8-10 Chest to bar pullups
2-4-6-8-10 Toes to bar

7:59

Bike 50 cals in 6:58

Power clean 3-2-2-1-1-1-F-F-F-F @ 85-115-125-135-145-155-(160)-(160)-(160)-(160)

21-15-9
chest to bar pullups
burpees

8:29

200m run
30 thrusters @55
5 burpee over bar
400m run
20 chest to bar pullups
5 burpee over bar
800m run
10 barbell rollouts
5 burpee over bar
400m run
20 pushups
5 burpee over bar
200m run
30 overhead squats @55
5 burpee over bar

24:23

Back squat 5-5-3-3-3 @ 85-135-165-185-200(PR!)

4 rounds of:
16 kb walking lunges @ 16kg
8 cal row
5 CTB negatives
45 sec rest

10:43

Shoulder press 5-5-3-3-1-1-F-F-F @ 35-55-75-85-95-105-(110)-(110)-(107)

10 min AMRAP:
5/arm kb snatch @ 16kg
10 CTB pullups
15 pushups

(4 rounds)

3 rounds for time (rx was 4 but that seemed like a lot):
10 ring chinups
10 ctb pullups
10/side kb snatch @ 16kg
400m run

22:51

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)

Shoulder press 5-3-2-4-4-4 @ 65-85-95-75-85-90

For time:
21-15-9
Shoulder to overhead @ 65
CTB pullups
(6:04)

20 min snatch tech work

8 min AMRAP:
3 snatch @ 75
3 CTB pullups
3 snatch
6 CTB
3 snatch
9 CTB
3 snatch
12 CTB
...
(45 reps)

For time:
50 walking lunges
25 CTB pullups
50 box jumps @ 20j"
25 triple unders
50 Russian kb swings @ 16kg
25 ring dips
50 knees to elbows
25 wall balls @ 14 lbs 9'
50 abmat situps
5 rope climbs
(39:46)

5x EMOM:
min 1: 20' handstand walk
min 2: 4 strict hspu (to 2 abmats?)
min 3: 5 CTB pullups

For time:
60-40-20
squats
abmat situps
100 double unders between each set
11:38

10 min muscle up skill work

5 min AMRAP:
5 handstand pushups
5 strict pullups

7 min EMOM:
3-5 CTB pullups
7 pushups

7 min EMOM:
5-10 unbroken toes to bar
10 air squats