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.

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

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

5 Deadlift @ 125-155-175-195-205-225
100 cal bike in 9:42 (Hodor)

w/ 20lb db:

A1: Renegade Row: 4x 8-10 reps/side w/ 30 sec rest

A2: ipsilateral glute bridge floor press: 4x 10-12 reps/side w/ 30 sec rest

w/ a half full bottle of wiper fluid for the hold weight:

B1: weighted hollow hold: 4x 20 sec w/ 30 sec rest

B2: bench dip: 4x 8-12 slow reps w/ 30 sec rest

Then 3x for time:

15/side single arm suitcase deadlift @ 16kg

30 russian twist w/ 20 lb

45 mountain climbers

5:18

Front squat 5-3-2-1-1-1-(F)-(F) @ 85-115-145-155-165-175-(185F)-(180F)

8 min AMRAP:

15 deadlift @ 155

30 air squats

3 rounds + 7

 Deadlift 3-3-2-1-1-1-1 @ 125-175-215-245-265-275-285

21-18-12 cal bike

15-12-9 power snatch @ 75

15-12-9 power clean @ 75

~17:00

Deadlift 3 @ 125-175-225-245-255

Bailed out early on the metcon

6 min bike

5/leg Back Rack forward lunge @ 65-85-85-65-65 

Bat Wings 

For time: 

30 cal bike 

30 deadlift @ 155 

30 lateral burpees over barbell 

9:07 (PR!)

Front squat 3-3-3-1-1-1-1 @ 85-115-135-155-165-175-185(PR!)

DT:
5 rounds for time:
12 deadlifts @ 105
9 hang power cleans @ 105
6 push jerks @ 105

10:50 PR!

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!)

Back squat 5-5-3-3-3-3 @ 125-155-175-185-195-205(PR!)

21-15-9
Deadlift @ 155
Barbell-facing burpees

7:53

Back squat 7-7-7-4 @ 125-155-175(PR!)-195(PR!)

Deadlift 1/4 + 1, 3-5-5 @ 125

3 rounds of:
12-9-6
* Deadlift @ 125-145-165
* DB box step overs @ 2x20 lbs
w/ 3 min rest between rounds

18:46

5 deadlift @ 35-125-175-205-225-225-225-225

10 min AMRAP:
15 ring dips (1 round strict, 2 rounds small band)
30 pistols (15/leg), sit into thick band
15 situps

2+8

Margarita:
30 minutes AMRAP:
20 back squats @ 65
20 kb swing @ 16kg
40 double unders
600m run
40 double unders
20 deadlift @ 125
20 cal bike

2 rounds + 80 reps

5 deadlift @ 125-175-225-250(PR!)

4 pillar handstand walk
+
4 rounds of
10 cal row
8 burpees over rower
6 thrusters @ 95
+
0.5 pillar handstand walk
(capped at 20 min, 2nd handstand walk was prescribed as 4 pillars)

2 deadlift every 1:30 @ 225-240-240-240-240-240

Wilbur:
In 6 min:
21-15-9:
toes to bar
handstand pushups
(Cap +33)
3 min rest
In 6 min:
5 rounds of:
2 pillar handstand walk
12 hang squat snatch @ 55
(Cap +47)

Tall split jerk 3-3-3-3-3-3 @ 65

5 rounds of:
9 deadlifts @ 95
6 front squats @ 95
3 push press @ 95

5:40