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

Bench Press 5 @ 35-85-105-110-120(PR!)-125(PR!)

4x EMOM:

min 1: 15 hang power clean @ 75

min 2: 10 dips (matador)

min 3: 15 wall balls @ 14 lbs, 9'

min 4: 10 cal row

HPC and WB went unbroken

8 bench press @ 35-65-85-95-105

3 rounds of:
50 double unders
10/arm L-seated db press @ 25-20-20 lbs
50 double unders
30 sec accumulated ring support hold

1 min rest

3 rounds of:
8 cal row
20 ring rows
8 cal row
5 jumping pullups
5 bar dips

22:24 total time

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

Every 3 minutes:
3 bench press @ 115
10 kb Romanian deadlifts 30X1 @ 16kg
5/leg single leg step downs (pistol practice)

5x EMOM:
min 1: 30 sec max push press @ 55 (24-18-16-18-20)
min 2: 30 sec row
min 3: 30 sec max dips (9-8-7-7-8)
min 4: 30 sec bike

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)

Push press 5-5-5-3-2-8-8-8-8 @ 35-65-75-95-115-65-65-65-65

3 rounds of:
500m row
30 situps
15 box dips
(11:45)

4 rounds for time:
500m row
40 Russian kb swings @ 24kg
30 wall balls @ 14 lbs 9'
20 toes to bar
10 dips
(~41:00)

Push press 5-3-2-2-2-2-2 @ 35-45-55-65-75-75-75 (lower back still way tired from Sun)

3 rounds of:
4 chinups 30X1
4 dip negatives

2 rounds of:
max time L hang
60 sec rest
max handstand walk
60 sec rest
max ring rows
60 sec rest
max handstand hold
60 sec rest

Every 2 minutes:
Bench press 5-3-2-12-12-12-12 @ 65-85-105-85-85-85-85

9 min AMRAP:
8 L sit db press 30X1 w/ 2x 15 lbs
8 ring row 30X1
8 dips 30X1 w/ medium band
(4 rounds)

For time:
500m row
50 burpees
(7:21)

12 days of Christmas:
(performed like the song)
1 bodyweight clean & jerk (not sure what weight I used, probs 125?)
2 bodyweight deadlifts (125?)
3 burpees
4 pullups
5 box jumps (24")
6 wall balls
7 Russian kb swings @ 16kg
8 dips
9 pushups
10 hip extensions
11 situps
12 bodyweight front squats (125?)

12 Days of Christmas!

Performed like the song

1 Clean & Jerk @ 125
2 Deadlifts @ 125
3 Burpees
4 Pullups
5 Box jumps @ 20"
6 Wall balls (14 lbs 9')
7 Russian kb swings @ 16kg
8 Dips
9 Pushups
10 Hip Extensions
11 Abmat Situps
12 Front Squats @ 125

34:55

4x:
minute 1 - 8 cal row
minute 2 - 6 hspu
minute 3 - 6 ctb pullups
minute 4 - 10 wall ball @ 9', 14lb

4x:
minute 1 - 30 sec max pushups (8-8-8-8)
minute 2 - 30 sec max american kb @ 16kg (16-16-16-16)

2 min rest

4x:
minute 1 - 30 sec max dip (5-5-5-6)
minute 2 - 30 sec max kb ground to overhead @ 16kg (8-8-8-8 per arm)

A time cap (~20min) for:

10 rounds of:
25 squats
20 situps
15 pushups
5 pullups
5 dips

6 rounds + 6 squats

For time:
10-1 (2x reps for double unders) of:
Double unders
Chinups
Dips (static bar)

19:05 Hell Yes Rx on a shoulder-dominant workout!

Warmup:
300m row
Some plyos
3x barbell complex + pushups @ 35-55-65

Workout:
Every minute on minute for 6 minutes:
15 American kb swing (3x 20kg, 3x 16kg)

Rest 2 minutes

6 minutes push press build to heavy double - 85-115-125(PR!!)-130(f)

Rest 2 minutes

6 minutes AMRAP:
200m row
10 bar dips
(I got 2 rounds)

Then 1 hour Oly Foundations snatch work

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.