Front squat 5-3-3-2-2-1(F2)-F @ 85-115-135-145-155-165-165

Quads and hip flexors felt super fatigued today from the get-go

Front squat 6-4-2-6-4-2 @ 125-135-145-130-145-160

3x AMRAP:

60 sec ring rows

60 sec med ball thrusters @ 14lb

60 sec bent over row @ 65

60 sec front squat @ 65

60 sec rest

21-15-14-11

23-17-16-14

24-19-15-15

204 total reps

Front squat 7-5-3-7-5-3 @ 65-95-115-95-115-125

For time:

30-20-10:

Front squat @ 95

Russian swing @ 16kg

Run 400m after each round

jfc that last run was hard. Also that first set of front squat. Also the whole thing.

10 min EMOM:

5 hang power snatch @ 55-65-65-(75F2)-75-(75F1)-65-65-65-65

12 min AMRAP:

8 front squat @ 65

8 push press @ 65

8 cal bike

4 rounds + 17 reps

10 min EMOM:

1 power clean + 3 front squat @ 65-85-95-105-115-115-115-125-125-125

Jim Beam:

9-15-21

Thrusters @ 65

Bar facing burpees

11:08

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

5 front squat @ 35-85-115-135-155(PR!)-135

Fran:

21-15-9

thrusters @ 65

pullups

8:29

Back squat 5-3-1-1-(1F)-1-1-1 @ 125-155-175-195-(205F)-205-215-225(PR!)

Max reps @ 85% (190) - 7 (PR!)

Crazy Train

5 min AMRAP:

1 power clean @ 75

2 reverse front rack lunges @ 75

3 front squats @ 75

12 rounds + 1 rep

100 cal bike in 12:13

50-40-30-20-10

double unders

situps

+10 front squats @ 85 between each round

10:31

A1. 8/side tall kneeling DB press @ 25-25-30-30
A2. Some false grip ring rows

4x every 4 minutes:
20 hang power cleans @65
20 front squats @ 65
20 push press @ 65
2:52, 3:01, 3:13, 3:41

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!)

Front squat 5-3-3-2-2-2-2-2-2-2 @ 85-105-125-135-145-145-155-155-165-175(PR!)

For time:
15-10-5
Power clean @ 105
Front squat @ 105
6:03

Front squat 3 @ 85-115-135-155-165(PR!)-(170F2)(2-rep PR!)

8 rounds of
max cals in 20 seconds bike
2 min rest

9-8-9-8-7-8-8-8 = 65

3 sumo deadlift @ 125-175-215-225 (technically a PR!)

For time:
30 front squats @ 115 (~4 min)
30 strict press @ 85
~14 min

2x 10/side single leg RDL @ 15-20 lbs

200 cal bike in 20:40

5 front squat @ 85-115-135-150(PR!)

6x EMOM:
min 1: 3 front squats @ 85
min 2: 3 box jumps @ 20"

4 rounds of:
100m 1x24kg suitcase carry
25 Russian kb @ 24kg
25 goblet squats @ 24kg

17:59

8 min EMOM:
3 front squats @ 105

10 min AMRAP:
250m row
10 kb cleans (5/arm) @ 16kg
10 single arm kb lunge (5/side) @ 16kg

4 rounds + row + 7

8 min EMOM:
3 front squat @ 105

5 min rest

5 min EMOM:
2 power cleans @ 115

5 min rest

5 min AMRAP:
1 power clean @ 95
2 front rack lunges @ 95
3 front squats @ 95
(10 rounds + 1 rep)

Front squat 5-3-3-5-5-5 @ 35-85-115-135-135-135

Squat clean 3 @ 85-115-125-125

15 min AMRAP:
15 hang power cleans @ 75
15 push jerk @ 75
15 pullups @ 75

4+20