500 m row

3x:

- 50 abmat situps

- 20 ring rows

- 30 box jumps

- 20 pushups

- 50 double unders

500m row

26:33 -- fell off a cliff in the third round, esp with double unders

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.

2 split jerks @ 85-105-115-135-(145F)-140-(145F)

Then for time:

50-30-10

push press @ 75

box jumps @ 20"

13:50

200 cal bike in 24:44 (Storm)

Then 5 rounds of cycling through:

50-40-30-20-10 situps

26-20-16-10-6 box jumps

13-10-8-5-3 ring rows

~15:00

Every 2 minutes:
10 deadlift @ 125-155-175-205-175 (205 felt too hard)

Then for time:

100 double unders

80 situps

60 box jumps @ 20"

40 deadlifts @ 135

12:56

Deadlift 5-5-5-5-5 @ 175

Max deadlift @ 175 (11)

For time:

5x:

10 deadlift @ 125

10 box jumps @ 20"

8:26

3 min bike warmup
Shoulder PT

3 shoulder press + 3 push press @ 65-65-70-75-80

5x
10 box jumps @ 20"
10 push press @ 35
10 air squats
10 ring rows
7:53

200 cal bike in 26:39 (Captain Marvel)

Workout #2 w/ Val & JJ!

Bench press 10-8-6-3-3-3-3-3 @ 65-75-85-95-105-115-125-130

+5 underhand chinups after last 5 rounds

1000m row

+

3x:

10 push press @ 65

12 box jumps @ 20"

+

100 double unders

9:39

4x:

21 box jumps @ 20"

15 ring rows

9 thrusters @ 75

rest 60 sec

10:57

12 min AMRAP:

10 cal row

15 box jumps

10 situps

5 rounds + 19 reps

8 min AMRAP:

10 alt db snatch @ 35lbs

10 air squat

10 cal bike

(3 rounds + 8 snatches)

2 min rest

8 min AMRAP:

3 pillar kb farmer carry @ 2x24kg

10 box jumps

(8 rounds + 3 pillars)

2 min rest

8 min max cals row (114)

4x EMOM:

min 1: 6-8/side single arm kb push press @ 35-40-40-40 lbs

min 2: 6-8 db hang power clean @ 35-40-40-40 lbs

min 3: 30 sec max ring rows

4x EMOM:

min 1: 15 push press @ 75 lbs

min 2: 15 toes to bar

min 3: 15 box jumps @ 20"

min 4: 30 sec kb farmer carry @ 2x24kg

Deck of Cards

Hearts = pushups

Diamonds = kb swing @ 16kg

Clubs = air squat

Spades = box jumps @ 20

25:23

9x:

min1: power clean 3-3-2-1-1-1-1-1-(1F) @ 85-115-135-145-145-155-155-165-(175F)

min 2: 3 box jumps @ 24-24-25.5-27-30-30-30-30-30

2 rounds of:

3x:

12 db front squats @ 2x35 lbs

12 burpees

+6 min rest

5:21

5:34

Filthy Fifty

50 box jumps, 24"

50 jumping pullups

50 kb swings, 16kg

50 walking lunges

50 knees to elbows

50 push press @ 45 lbs

50 back extensions

50 wall balls @ 20 lbs

50 burpees

50 double unders

30:25 (PR!)

6x EMOM 

min 1: 3 seated box jump @ 24" 

min 2: 2 power snatch @ 75-95-95-95-95-95 

20 min AMRAP: 

25 ft overhead walking lunge @ 65 

8 burpees over barbell 

25 ft overhead walking lunge @ 65 

6 rounds + 27 reps

4 rounds of:
8/side half kneeling DB overhead press @ 30-25-25-25
10 sec rest
5/side DB row @ 25
60 sec rest

18 min AMRAP:
15 box jumps @ 20"
12 Shoulder to Overhead @ 75
9 toes to bar

6 rounds + 12 box jumps

12 Days of Christmas!
(done like the song)
1 clean & jerk @ 135
2 deadlifts @ 135
3 burpees
4 band pullaparts (Rx is pullups but it's hurty)
5 box jumps @ 20"
6 wall balls @ 14 lbs, 9'
7 Russian kb swings @ 16kg
8 ring dips
9 pushups
10 kb RDLs @ 16kg
11 situps
12 front squats @ 135

32:15 (PR!)

6x EMOM:
min 1: 3 seated box jumps @ 24"
min 2: 3 power snatch @ 75

7 min AMRAP:
7 power snatch @ 65
10 wall balls @ 14lbs, 9'
(4 rounds + 4 reps, not my best day)

Some muscle up work

For time:
10-9-8-7-6-5-4-3-2-1
shoulder to overhead (push press) @ 95
box jump
toes to bar

11:30