4 deadlift @ 165-187-209-232-253 (PR!)

Then 3 rounds, 4 minutes on + 1 minute off:

5 deadlift @ 155

7 box jump over @ 20"

9 v-ups

pick up where you left off

10 rounds + 7 reps

Hang power clean 8-6-6-4-4 @ 85-105-125-135-140 (PR, technically)

3x AMRAP, 4 minutes on, 1 minute off, pick up where you left off:

5 hang power clean @ 95 lbs

7 v-ups

9 burpee over bar

8 rounds - 2 reps + pukey

Every 90 seconds:
1. 6 Pendlay row @ 85
2. 6 Kneeling strict press @ 65

2 rounds of:
2 min bike (cals) 19-21
2 min max pushups 32-37
1 min rest
2 min bike (cals) 21-23
2 min max V-ups 38-47
1 min rest
2 min bike (cals) 20-22
2 min max SDHP @ 55 25-30
1 min rest

(335 total)

Helen:
3 rounds for time:
400m run
21 kb swings @ 16kg
12 pullups

11:13

3 rounds of:
20 tuck ups
40 flutter kicks

10 min EMOM:
1 power clean + 4 front squats @ 105

5 min AMRAP:
7 hang power cleans @ 65
7 pullups
(4 rounds + 4 reps)

3 min rest

5 min AMRAP:
7 overhead squats @ PVC
7 V-Ups
(8 rounds + 0 reps)

3 min rest

5 min AMRAP:
7 thrusters @ 65
7 burpees
(4 rounds + 0 reps)

5x AMRAP:
60s row (cals)
60s box jumps @ 20"
60s pushups
60s rest
53-56-57-56-58 (280)

3 rounds of:
60s left side plank
60s right side plank
10 V-ups

10 min squat therapy

12 min AMRAP:
30 wall balls @ 14 lbs, 9'
15 box jumps @ 20"
(4 rounds + 6 reps)

For time:
40 V-Ups
80 abmat situps
Accumulate 2 min plank
8:20

21 min AMRAP:
6/side kb clean @ 12kg
12 cals assault bike
18 v-ups

8 rounds + 5 reps

8x every 3 minutes (each for time)
400m run
12 v-up

Bench press 6-6-5-3-3-2-2 @ 35-65-85-105-115-125-135(PR!)

3 rounds, 4 minutes work / 1 min rest, start where left off:
6 V-ups
8 pushups
20 step ups @ 20"

10 rounds + 14, and I beat Mat, which never ever ever happens.

6 min EMOM: 2 power cleans @ 135

Deadlift 5-3-2-3-3-3-3-max(7) @ 155-185-215-195-205-215-225-190

For time:
42 V-ups
21 hang thrusters @ 75
30 V-ups
15 hang thrusters
18 V-ups
9 hang thrusters
(12:22)

15 min steady pace:
15 cal row
5/arm Turkish getup

Rest 3-5 minutes

15 min AMRAP:
20 V-ups
10 overhead walking lunges w/ <16kg each arm (not sure of actual weight but I didn't Rx)
(7 rounds + 7 reps)

4x:
8/arm single arm push press
4/leg RFESS w/ 2x5lbs

6 min AMRAP
12 American kb @ 16kg
8 ring dips
6 v-ups
3 rounds + 15 reps

3 min rest

6 min AMRAP
12 deadlift @ 125
8 pushups
6 situps
5 rounds + 5 reps

Yaaaaaaay Sunday!
400m row + Nemesis warmup

2 rounds EMOM, 30 seconds each:
Side plank
Other side plank
Hollow hold
Arch hold
V-ups (19,23 reps) (improvement from when I did this in October, yay abs!)

5-10 minutes rings false grip hold practice

Then 8 rounds of:
30 seconds hard assault bike (>60rpm)
15 seconds rest
(65 cal / 2.0 miles total)

2 rounds of EMOM, 30 seconds each of:
plank
side plank
other side plank
hollow hold
arch hold
V-ups (17-15)

Then 4 rounds of EMOM:
20 seconds max kipping pullups (5-5-7-7)
30 seconds assault bike

Then for time:
30 shoulders-to-overhead @ 75lbs
+6 burpees per barbell drop

14-10-6 @ 2:46

5 rounds of:
3 front squats @ 125 lbs
60 sec rest
6 ring rows
60 sec rest

Then for time, descending ladder 10-1 of:
Russian kettlebell swings @ 24kg
pushups
V-ups

5:51

12 Days of Christmas at my parents' house (performed like the song):
1 handstand pushup descent
2 broad jump
3 pushups
4 V-ups
5 chair dips
6 walking lunges
7 tuck jumps
8 squats
9 situps
10 second plank
11 knees-on-couch handstand pushup (aka overhead press?)
12 jumping lunges

Took a break in the middle of the 8th day to shovel the driveway.

Front squat 3-3-3-3-3 @ 115-125-135-145-155(PR!) w/ 3 minutes rest

Then for time:
20-15-10-5
russian kb swing (24kg)
v-up
3:46

Pushups
14-14-10-10-15
(Hundredpushups.com 2-1)

Then 50 situps

Then 20 V-ups

I was pretty tanked from JT, so I rested Friday. Saturday and Sunday was a lot of walking up and down the sideline and yelling and calling subs. Yay Sirens! I got back from the tournament today, weighed in on the Wii Fit, and was effing pissed cause I'm on a weight swing high, plus I ate too much this weekend. Yuck. So I went for a run.

LoriFit:
~1.8 mile run
50 squats
50 V-ups
50 pushups