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

10x EMOM:

min 1: 1 squat snatch @ 65-75-85-95-105-(110F)-(110F)-(110F)-(110F)-(110F)

min 2: 30 sec max cal assault bike 9-8-8-9-8-8-8-9-8-8

min 3: max strict pullups 2-2-2-2-2-2-2-2-2-2

Max strict pullups - 7

10 rounds of:
7 calories bike
15 Russian kb swing @ 16kg
10 ring dips

24:18

EMOM:
Unbroken pullups
2-4-3-2-3-2

3 weighted dips @ 10-15-20-25-30

10 min EMOM:
30 double unders
10 shoulder to overhead @ 65
(holy crap this was hard)

Max unbroken strict pullups (6)

4x [4 min work, 1 min rest]:
20 cal bike
12 db snatch @ 35 lbs
max single arm db push press @ 35 lbs (switch arms each round)
10L - 13R - 16L - 16R = 55

5 rounds for time:
Double unders 100-80-60-40-20
Situps 50-40-30-20-10
10 strict pullups
125m row sprint

20:53

12 back squat @ 85-95-105-115 w/ 2.5 min rest

Then 12 minute AMRAP:
5 strict pullups
10 wall balls @ 14lb, 9'
20 double unders

7 rounds + 1 rep

Back Squat 4 @ 85-115-135-175-190(PR!)

4x EMOM:
min 1: 24 Russian kb swings @ 16kg
min 2: 15 wall balls @ 14lbs, 9'
min 3: 4 strict pullups

Bench press 10-5-5-3-2-2-(F) @ 35-85-105-115-125-135(PR tie!)-(140)

8 rounds EMOM:
min 1: 30 sec max kb snatch @ 12kg (switch arm each set)
min 2: 3 strict pullups for 4 rounds, 10 sec hang for 4 rounds
3 dips
10 pushups (mostly knees)

92 total snatches

5 min bike
3x10 hamstring band curls
3x 8 pullup kips + 10s hollow bar hang
5x 4 strict pullups
some hips to rings
roll triceps
3x10 calf descents

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)

Every 2 min: bench press 5-3-2-12-12-12-12 @ 65-85-105-65-65-65-65

8 min EMOM:
min 1: 30 sec strict pullups
min 2: 30 sec handstand pushups

12 min AMRAP:
10 Russian kb swings @ 24kg
5 strict ring dips
10 wall balls @ 14lbs 9'
5 strict chinups
(3? or 4? rounds + 26 reps)

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

4x EMOM:
min 1: 30 seconds max strict pullup
min 2: 20 seconds max alternating pistol

Then AMRAP:
1 min max double unders
1 min max alternating db snatch @ 35 lbs
2 min max double unders
2 min max alternating db snatch @ 35 lbs
3 min max double unders
3 min max alternating db snatch @ 35 lbs

371 reps

4x max reps:
60 sec row (cals) (18-16-15-17)
60 sec rest
60 sec Russian swing @ 16kg (36-35-36-36)
60 sec rest
60 sec strict pullups (8-7-8-7)
60 sec rest
60 sec pushups (21-18-22-24)
60 sec rest

12 min EMOM:
min 1: 2 pillar KB OH walking lunge
min 2: rest
min 3: 3 ab rollouts + 8 standing banded rotations
min 4: rest

For time:
3 rounds of:
10 strict pullups
15 Russian kb @ 24kg
20 abmat situps
25 pushups
12:55

Power Clean TnG into Push Jerk 5-5-5-5-(3F) @ 85-95-105-115-(125)

8 min AMRAP:
Squat clean @ 90%
14 @ 150

5 min AMRAP
strict pullups
31

Then 2 rounds cool down:
6 min Jog
2 min walk

25 minutes gymnastics play/work

5 sets-
Row 500m @ sustainable pace (within .5 sec each set)
2:45 rest between rows, including 5 strict pullups each rest set

2:13.0
2:12.0
2:11.5
2:11.6
2:11.0

rest 5 min

5 rounds of:
Row 500m @ same pace as previous set of 5
2:45 rest between rows, including 3 strict handstand pushups each rest set

2:11.6
2:11.4
2:11.3
2:11.5
2:11.2

Jerk Dip + Jerk Drive + Split Jerk 1.1.1 @ 85-95-105-115

10 min AMRAP:
15 cal row
12 pullups
(4 rounds + 0)

rest 2 min

Then 10 minutes work:
5 rounds for time of:
50 double unders
10 TTB
(RFT in 7:41)
+ Row at EASY pace with the remaining time

rest 6 min

10 min AMRAP @ 90%:
14 cal Assault Bike
8 thrusters @ 95
8 strict pullups (Rx was 2 rope climbs but I ripped during ttb so no dice)
(2 rounds + 7 calories)

Snatch grip deadlift 8-6-4-4-4-4-4 @ 5-65-75-85-95-105-105 w/ 2 min rest

Strict press 5-5-5 @ 65 w/ 90 sec rest

Then, w/ no rest between:

3 minutes:
500m row
Max strict pullups (5)

3 minutes:
400m row (can't run yet because of the Sunday calf thing)
Max kipping pullups (10)

3 minutes:
25 burpees
Max CTB pullups (10)