Back squat 6-4-2 @ 135-165-185

Then some Tabata fun (8 rounds AMRAP of 20 seconds work,  10 seconds rest):

Tabata med ball squat @ 14 lbs

30 seconds rest

Tabata pushups

30 seconds rest

Tabata wall balls @ 14 lbs, 9'

96 / 68 / 50

5x EMOM:

min 1: 30 sec pushups

min 2: 50 sec air squats

min 3: 30 sec burpees

min 4: 50 sec situps

67-67-84-84-90

Then a bunch of 8x Tabatas (20 sec work, 10 sec rest) w/ 60 sec rest between 8 full sets of each single thing:

floor arch up

hollow rock

side plank rotation (switch sides each set)

8x:

20 sec jumping lunges

10 sec rest

20 sec hollow rock

10 sec rest

20 sec pushups

10 sec rest

20 sec quarter squat jumps

10 sec rest

20 sec tuck ups

10 sec rest

8 rounds of:
20 seconds work / 10 seconds rest of each of:
kb swings @ 16kg [10-10-10-10-10-10-10-10]
toes to bar [8-8-8-8-8-8-8-8]
kb deadlift high pull @ 16kg [11-11-11-11-11-11-11-12]
goblet squat @ 16kg [8-8-8-8-8-8-8-9]

Then accumulate 4 min of L-sit, +10 squats every break

Tabata goblet squat @ 8 lbs - 12-10-9-9-11-11-12-11 (86)
30 sec rest
Tabata lunges (74)
30 sec rest
Tabata hollow hold
30 sec rest
Tabata double unders (218)

=378

Shoulder press 5-3-2-3-3-3-3-max(6) @ 55-75-90-85-90-95-80(PR!)

Tabata Russian kb swings @ 24kg (84)
1 min rest
Tabata hang power clean @ 95 (51)
1 min rest
Tabata air squats (105)
1 min rest
Tabata burpees (43)
(283 total)

Every 2 min: 3 back squats @ 135-145-155-165-175

Every 2 min: 3 thrusters @ 65-75-85-95-105

Tabata mashup:
8 rounds of:
20 seconds double unders
10 seconds rest
20 seconds situps
10 seconds rest

398 total reps

Plyo warmup w/ Nemesis

Then Tabata assault bike

5 min assault bike @ 50 RPM

3 rounds EMOM:
min 1: 30 seconds seal walk
min 2: 15 seconds/arm KB OH situps @ 15 lbs
min 3: 30 seconds hollow body roll
min 4: 30 seconds 10 lb med ball situps

28 ft agility ladder x 10 things
3x each direction 5-10-5 drill

Tabata Assault bike -- 1.1 miles/39 calories total

Front squat 8-5-4-1 @ 85-125-145-155 (was gonna do more, but feeling pretty fatigued. I blame the 3-day coffee drought)

Then 4 rounds Tabata double unders
30-26-17-13

3 Power clean + 3 front squat @ 35-45-45-45-45 kg

Tabata assault bike

Push Press / Push Jerk 3.3-3.3-2.2-(1.1 x 5) @ 35-65-85-105-110-115-120-125

Then Tabata situps till it got stupid:
14-13-14-13-14-14-8

Snatch 3-2-2-1-1-1-1-1 @ 25-29-32-35-38-42-45(f)-45(f)kg
Clean & Jerk 2-1-1-1-1-1 @ 49-52-59-65-68(f)-67(f)kg

Super pissed about all the failing, so I went and did the crossfit workout afterward:

AMRAP in idk how many minutes:
8 pushups
5 kb double row w/ 12kg kbs
(7 rounds + 4 pushups)

Then Tabata abmat situps:
15-14-13-13-13-13-13-14

Shoulder press 5-5-5 @ 75-80-85 (PR!) w/ 3 minutes rest

Then 3 rounds of:
max chinups (strict); rest 2 minutes
max bar dips; rest 2 minutes
5-3-4 / 6-6-6

Then Tabata kb snatch (12 kg)
6-7-7-6-7-7-8-8

Then Tabata pushups
11-7-7-6-5-5-5-6

A1. back squat: 5-5-5 @ 135 rest 20 seconds
A2. 10 unbroken pullups; rest 3 minutes

Then Tabata wall ball (14lb): 10-6-7-5-6-5-6-6

Warmup:
1100m row
Active stretching
150m row and then I stopped because I started to feel it in my shoulder

Workout:
Tabata mashup:
8 rounds for reps of:
20 seconds situps
10 seconds rest
20 seconds squats
10 seconds rest

31-33-30-31-31-31-31-31. I think alternating the exercises gave me just enough recovery on each to be so consistent.

Warmup:
500m row
active stretching

2 rounds of:
3 deadlift - 3 hang power clean - 3 press @ 35 lbs
6 hollow body rocks
9 sumo deadlift high pull w/ 24kg kettlebell


Workout:
5 rounds of:
3 hang power clean @ 85-105-110-115-120
250m row @ 0:57, 0:56, 0:59, 0:57, 0:56
rest 4 minutes

Then Tabata sit-up: :20 on / :10 off x 8
15-15-13-13-13-13-13-13

Chin-up ladder of death:
Every minute do one more chinup till you fail
1+2+3+4+5+6 = 21

Then:
8 rounds Tabata row
8 rounds Tabata hang power clean (65 lbs)
8 rounds Tabata squats

210 total reps

power clean: 4-2-2-2 @ 105-115-115-115 (65%/75%)

front squat: 3-3-3 @ 125-125-125 (80%)


RECORDED
tabata mash-up - for max reps: 8 rounds, 20 seconds on, 10 seconds off of:

overhead walking lunges (25lb)
strict pullups
situps

244 total reps

4 sets of:
1 clean + 2 jerks @ 85 lbs
rest 2 minutes

Back Squats 5-3-5 @ 115-135-155 (Took it easy for IT band rehab)

Tabata Mash-Up:
16 rounds of 20 seconds on / 10 seconds off, max reps, alternating exercises each round:
handstand pushups
knees to elbows
61 total reps, about an inch above parallel on handstand pushups (on parallelettes)