4 rounds of:
10 db floor press @ 20-25-30-35 lbs
10 sec rest
10/side alternating hammer curls @ 20-25-30-35 lbs
60 sec rest

4x every 5 min:
15 db push press @ 2x25 lbs
15 cal row
15 db hang cleans @ 2x25 lbs
15 toes to bar

3:25, 3:13, 3:12, 3:10

Floor press 5-5-5-5-@ 105
alternating with
20 DB hammer curls (10/arm) @ 20-30-30-30 lbs

3 rounds of:
750m row
25 ft handstand walk
25 toes to bar

21:48

Assault bike 5 min (30 cals)
Rest/stretch 5 min
Assault bike 5 min (42 cals)

Floor press close grip 10-3-2-8-8-8-8 @ 55-75-105-85-85-85-85(PR?)

3x EMOM:
min1: max chinup hold (20-16-21)
min2: max ring support hold (used dip bar for 2nd & 3rd rounds) (10-20-25)

Floor Press 10-8-6-4-2 @ 55-65-85-105-115

1k Row
50 pushups
1k Row
12:16

Every 90 seconds:
Deadlift 5-3-3-3-3-3-3 @ 125-195-195-205-215-225-235

Floor press 3-1-1-1 @ 105-125-135-145

5x AMRAP:
Max body weight floor press 1-0-0-0-0 <-I think I did this at 150 - PR!
Max pullups 11-12-10-8-10

3 laps farmer carry @ 2x 24kg

3 rounds of:
AMRAP toes-to-bar 7-5-7
AMRAP double unders 39-52-75
max seconds L-sit 13-10-18

3 laps farmer carry @ 2x 24kg

Every 90 seconds:
Deadlift 5-3-3-3-3-3-3 @ 125-175-205-225-225-225-235

Every 90 seconds:
Floor press 3-2-2-2-2 @ 85-115-115-125-135 (PR!!)

For time:
50 cal assault bike (4:30)
25 burpee box jumps (20")
8:03

Deadlift 5-3-2-1-1-1-1-1 @ 125-175-215-235-245-255-260-265 w/ 90 sec

Floor press 5-1-3-2-1 @ 85-105-105-120-130 w/ 90 sec

For time:
75 wall balls (14lbs @ 9')
50 box jumps (20")
25 thrusters @ 65
10:04

Deadlift 5-5-3-3-3-3-3 @ 135-185-225-235-240-245-250 w/ 90 seconds

Floor press 5-3-1-1 @ 95-115-125-130 w/ 90 seconds

3 rounds of:
3 min AMRAP + 2 min rest:
50 double unders
5 squat cleans @ 105
Max bar over burpees
18-19-12

3 rounds of:
3 min work + rest remaining time:
15 cal assault bike
10 front squat @ 65 lbs
5 bar facing burpees
1:51
2:04
2:14

5 Deadlift @ 125-155-175-195-200-205-210 w/ 90 seconds

Floor press 10-8-6 @ 55-75-90 w/ 90 seconds <-easy

Then for time:
21-15-12-9-6-3
Shoulder to overhead @ 85
Pullups
12:42 <-slow, I just donated blood

Floor press 8-5-2-1-1-1-F @ 35-65-85-115-135-145(PR!!)-(150)

Then 18 minutes AMRAP:
CrossFit Open 12.3
15 box jump @ 20"
12 shoulder-to-overhead @ 75lb
9 toes-to-bar
8 rounds + 0 reps -- technically a PR because I 1-repped this one in 2012 and haven't done it since. Woot!

15 min EMOM:
Min 1: 4 pistols per leg w/ largest small band (smallest medium band? it was red) at mid-thigh height
Min 2: 30 seconds double unders
Min 3: 4 handstand pushups

Then Front Squat 8-6-4-5-4-3 @ 35-85-115-140(PR!)-155(PR!)-160(PR!) w/ 2 min rest

Then 3 rounds of:
Min 1: 5 dumbbell floor press @ 30 lbs per arm
Min 2: 45 sec ring pushups (11-9-10)

Then 8 min AMRAP:
80 wall balls @ 14 lbs
50 Russian kb swings @ 24kg
20 cleans @ 75 lbs

0 rounds + 80 + 50 + 4

Back squat 5-3-2 @ 35-85-135

Then 2 rounds of:
5 back squat @ 135
5 kb row per arm @ 16kg

Then 2 rounds of:
5 deadlift @ 165
5 floor press @ 45

Then max farmer carry, 16kg x2 (~250m)

7 rounds, Every Minute on the Minute:
Minute 1) 30 seconds max strict pullups (6-5-5-5-5-5-5)
Minute 2) 5 floor press w/ 20lb dumbbells
Minute 3) 30 double unders

Floor press 5-5-5 @ 35-65-85, then quit because my shoulders were making weird noises
Shoulder mobility

Then 10 minutes get-as-far-as-possible of:
50 push press @ 65 lbs
50 toes-to-bar
50 burpees (I got to 20)

4 rounds of:
3 floor press @ 85-95-105-115
15 second rest
Max ring dips @ 30X1: 2,2,2,2
15 second rest
8 pullups (max CTB + regular): 5/3, 4/4, 4/4, 2/6
3 min rest

Then for time:
50 double unders
25 kb swing @ 16kg
50 double unders
25 box jumps (24")
50 double unders
25 kb swing @ 16kg
50 double unders
25 calorie row

Ring pullups 2-2-2-2-2-2

Then floor press 5-3-2-1-f-f @ 95-105-115-125-135-130 w/ 3 minutes rest

Then 3 rounds of:
20 seconds max burpees
rest 90 sec
8-8-8

Then 3 rounds of:
20 seconds max hang power clean @65lbs
rest 90 sec
12-12-15

Deadlift 5-4-3-2 @ 175-195-215-225 w/3 min rest
Power Clean 5-5-5 @ 105-115-115 w/3 min rest
Floor Press: 5-5-5 @ 65-85-105 w/ 3 min rest

5 rounds of:
Floor press: 5-3-3-2-1 @ 115-120-120-125-135 (PR!)
Rest 20 seconds
5 ring row @ 10X3
Rest 3 minutes
(failed at set of 4 floor press @ 120)


Then max rounds/reps in 10 minutes of:
2 hspu
4 ring dips
8 American kb swing (16kg)

5 rounds +2 hspu +3 ring dips

floor press 5-5-5 @ 105-110-115 w/ 3 minutes rest

Then 3 rounds for time of:
15 "unbroken" pullups (I got to 7-9 each round before pausing)
15 ring dips (switched to bar dips after 1st round)
13:38 (gross)

Floor press 5-3-1-1 @ 105-115-125-130 (PR!!!) w/ 3 minutes rest

Then band face pulls: 20-20-20 w/2 minutes rest

Then for time:
21-15-9
ring dip
kb clean (16kg)

I scaled the ring dips to 14-10-6
9:46