2 rounds of:

100 double unders

40 forward lunges

40 ring rows

10 perfect pushups

40 air squats

40 Russian kb @16kg

10 perfect pushups

22:22

Then hang from pullup bar 40-30-25 w/ 2 min rest

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

4 back squats @ 125-155-165-165-175

Then for time:

35 cal bike

5x:

- 10 back squat @ 105 lbs

- 50 double unders

15:08

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

Back squat 5 @ 85-135-155-165-175

For time:

21 thrusters

100 double unders

15 thrusters

75 double unders

9 thrusters

50 double unders

12:16

25 minutes AMRAP:

30 Russian KB swings @ 24kg

15 cal bike

50 m/side single arm farmer carry @ 24kg

15 cal bike

4 rounds + 36 reps

Then Annie w/ new no-arm situps:

8:22

For time:

50-40-30-20-10
air squat

hollow rock

double unders

10:17

3x:

goblet reverse lunge 8-10/side @ 16kg

rest 30 sec

single arm bent over row 8-10/side @ 20 lbs

rest 30 sec

4x AMRAP:

30 sec prisoner jump squat

30 sec rest

30 sec burpees

30 sec rest

30 sec double unders

30 sec rest

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

21-15-9 push press @ 95

100-75-50 double unders

+2 rope climbs after each round

12:47

Buddy workout with JJ!

12 min AMRAP:

24 cal row

100 double unders

24 wall balls @ 14lbs, 9'

2 min rest

12 min AMRAP:

24 hang power clean @ 95

100 double unders

24 cal row

897 reps total

100 cal bike in 12:13

50-40-30-20-10

double unders

situps

+10 front squats @ 85 between each round

10:31

3 back squat @ 125-155-175-185-195-205-210(PR!)

15 min AMRAP:

30 double unders

3 pillar db front rack carry w/ 2x16kg

10 reverse lunges w/ 2x16kg

7 rounds + 20 reps

2k row (8:56)

21 toes to bar

100 double unders

1k row (4:37)

15 toes to bar

75 double unders

500m row (2:17)

9 toes to bar

50 double unders

25:50

 1 push jerk + 1 split jerk @ 85-115-135-145-(150F)-150-(155F)

5x every 3 minutes:

10 CTB pullups

15 pushups

45 double unders

1:58

2:08

2:07

2:15

2:20

(2:10 avg)

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 every 90 sec:
1 squat clean @ 105
1 hang power clean @ 105
1 front squat @ 105

15 min AMRAP:
40 double unders
15 pushups
20 Russian kb swing @ 16kg

6 rounds + 55 reps

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

For time:
27-21-18
Bar facing burpees
Thrusters @ 55
Row cals
+25 double unders after each round

22:38

Karen on the Run
3 rounds of:
50 wall balls, 14 lbs 9'
20 cal bike
100 double unders
400m run

29:34