Deadlift 5-5-3-2-1-1 @ 175-215-245-265-285-300

Speed deadlift 3-3-3 @ 220 w/ 2 min rest

2x5 Romanian deadlift @ 125
2x5 barbell row @ 85
2x5 chinups
2x5 good mornings @ 85

Deadlift 5-5-3-2-2-2 @ 125-175-215-245-265-285

Speed deadlift 3-3-3 @ 235 w/ 2 min rest

2x5 Romanian deadlift @ 135
2x5 barbell row @ 85
2x5 chinups
2x5 good morning @ 85

100 cal bike in 10:43

Deadlift 5-5-3-2-2-2 @ 125-175-215-245-260-270

Speed deadlift 3-3-3 @ 220 w/ 2 min rest

3x5 Romanian deadlift @ 85-115-115
3x5 barbell row @ 85
3x5 chinups
3x5 good mornings @ 85

Deadlift 5-3-3-3-3-3 @ 155-205-235-250-250-250

Speed Deadlift 3-3-3 @ 205 w/ 2 min rest

2x5 power shrugs @ 160
3x5 Romanian deadlift @ 85
3x5 barbell row @ 55
3x5 good mornings @ 55
1x5 banded chinups
2x5 chinups

Deadlift 5-5-3-2-2-2 @ 125-175-215-245-265-285(PR!)

Speed Deadlift 5x3 @ 235 w/ 120 sec rest

3 rounds of:
8 Romanian deadlift @ 65
8 Barbell row @ 65
8 band chinups
8 good mornings @ 65
2 min rest

Deadlift 5-3-3-2-1-1-1 @ 125-155-185-215-245-260-270

6x 3 deadlift @ 220 w/ 90-120 sec rest

8 Romanian DL @ 65
8 Bent over row @ 65
8 Chinups w/ 1-inch band
8 Good mornings @ 65

Deadlift 5-5-3-2-2 @ 125-175-215-235-250

8x 3 deadlift @ 205 w/ 90 sec rest

3 rounds of:
8 Romanian DL @ 65
8 Bent over row @ 65
8 Chinups w/ 1-inch band
8 Good mornings @ 65
2 min rest

Deadlift 5-5-3-2 @ 125-175-215-235

8x3 deadlift @ 195 w/ 90s rest

3 rounds of:
8 Romanian DL @ 65
8 Bent over row @ 65
8 Chinups w/ 1-inch band
8 Good mornings @ 65
2 min rest

5x EMOM:
min 1: 6 push press @ 65-75-75-85-95(PR, sort of!)
min 2: 4 chinups
min 3: rest

3x AMRAP:
60 sec row (cals)
60 sec rest
60 sec bike (cals)
60 sec rest
60 sec double unders
60 sec rest

90-76-75 = 241

10 rounds EMOM:
min 1: 15 Russian swings @ 24kg
min 2: 6 strict chinups
min 3: 20 sec Assault bike sprint, 30 sec slow

10 rounds of:
minute 1 - 10/arm kb clean @ 16kg for 2 rounds, 12kg for 8 rounds
minute 2 - 10 burpees (never had to reduce these, woot!)

4 sets:
minute 1 - chin hold until you can't, then finish the minute in a plank
minute 2 - rest

10 min EMOM: 1 power clean + 2 jerk @ 85-105-115-125-135-115-115-115-115-115 (right shoulder got weird at 135, it's catching funny in my OH position)

1 bench press @ 85-105-125-145(PR!)

Then Lynn:
5 rounds of:
max reps bodyweight bench press (I did 125, bw is 148 today)
rest 90 sec
max reps strict chinup
rest 90 sec

4(PR!)-3-3-3-3
7-6-5-5-5
44 total

Every 2 minutes: Close Grip Bench Press 5-3-2-[2.4, positioning was weird]-6-6 @ 65-85-105-105-105-105

For time:
150 single unders
20 strict chinups
10/side KB snatch @ 16kg
150 single unders
15 strict chinups
15/side KB snatch @ 16kg
150 single unders
10 strict chinups
20/side KB snatch @ 16kg
150 single unders
(18:27)

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)

3 rounds of:
2 chinups @ 60X1
30 sec/side lat band stretch
2 bar dip @ 60X1
5/side xiaopeng forward w/ 5 lbs
5/side skater squat w/ 5 lbs
5 natural leg extension
48s hollow hold

1 mile run for time (7:56)

Annie:
50-40-30-20-10
double unders
situps
(6:26)

3 rounds of:
30 sec chinup hold
30 sec/side lat band stretch
30 sec ring support hold
5/side xiaopeng forward
5/side cossack squat
5 natural leg extension
36 sec hollow hold

3 rounds of:
24 sec chinup hold
30 sec/side lat band stretch
2 parallel bar walk backwards
5/side xiaopeng backwards w/ 10lbs
5/side single leg deck squat
5 natural leg extensions
36 sec hollow hold

5 min max wall balls @ 14lbs 9' (80)
3 min rest
5 min max Russian kb swing @ 24kg (102)
3 min rest
5 min max pushups (58)
3 min rest
5 min max strict pullups (26)

3 rounds of:
24 sec chinup hold
30 sec/side banded shoulder stretch
1 parallel bar walk forward
5/side xiaopeng forward
5/side skater squat
5 natural leg extension
36 sec hollow hold

12 min max cal row
(150)

5 min rest

1.5 mile run
(10:36)

3 rounds of:
24 sec chinup hold
30 sec/side lat band stretch
20 sec ring support hold
5/side xiaopeng backwards
5/side loaded cossack squat
5 natural leg extension
36 sec hollow hold

4x every 5 min:
400m run
8 hurdle hops @ 33"

Push press 5-3-2-10-10-10-10 @ 55-75-95-65-65-65-65

Bench press 15-15 @ 65

3 rounds of:
18 sec chinup hold
10 band pullaparts
12 sec ring support hold
5/side xiaopeng forward
5/side single leg deck squat
12 sec arch rock
30 sec hollow hold