Back squat 6-4-2 @ 135-165-185

Then some Tabata fun (8 rounds AMRAP of 20 seconds work,  10 seconds rest):

Tabata med ball squat @ 14 lbs

30 seconds rest

Tabata pushups

30 seconds rest

Tabata wall balls @ 14 lbs, 9'

96 / 68 / 50

5x every 4 minutes:
4/side single arm thruster @ 20 lbs

12 russian swing @ 16 kg

8/side bent over row @ 20 lbs

20 goblet squat @ 20 lbs

??, 1:38, 1:36, 1:32, 1:25

4x:

8-10 plank curl /side w/ 30 sec rest @ 20 lbs

10-12 contralateral glute bridge floor press w/ 30 sec rest @ 20 lbs

4x:

30 sec weighted hollow hold w/ 30 sec rest @ nearly full Nalgene

8-12 single arm db skull crusher  (slow) w/ 30 sec rest @ nearly full Nalgene

4x:

15-20 goblet squat w/ 30 sec rest @ 16kg

6-8/side kb bent press w/ 30 sec rest @ 20lb

8-10 single arm kb clean to reverse lunge w/ 30 sec rest @ 20lb

For time:

21-15-9

curtsy squat (each leg)

db snatch (each arm) @ 20 lbs

30 4-count flutter kicks after each round

4x EMOM:

min 1: 25 sec / side single arm plank

min 2: 20 sec / side single leg glute bridge hold

min 3: 30 sec hollow rock

min 4: 20 sec squat jump

10x every 2 minutes w/ 16kg kb:

3/side single arm thrusters

6 russian swings

6 sumo deadlift high pulls

6 goblet squats

(Stayed just under 1 min per round)

Sumo deadlift 3-3-2-2-1-1-1 @ 125-175-215-235(PR!)-245-265-275(PR!)

Goblet squat 10-5-5-25- @ 16-20-20.5-24kg

10 min AMRAP:
Farmer carry 2 pillars there-and-back, alternate with partner (Sims!)

15 rds @ 2x32kg

9 min EMOM:
2 hang squat clean @ 105

3x10 RDL @ 65 w/ 60 sec rest

8 min AMRAP:
21 Russian kb @ 24kg
15 goblet squats @ 24kg
9 lateral burpee over kb

2+36

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 rounds of:
20 seconds work / 10 seconds rest of each of:
kb swings @ 16kg [10-10-10-10-10-10-10-10]
toes to bar [8-8-8-8-8-8-8-8]
kb deadlift high pull @ 16kg [11-11-11-11-11-11-11-12]
goblet squat @ 16kg [8-8-8-8-8-8-8-9]

Then accumulate 4 min of L-sit, +10 squats every break

15 min AMRAP:
250m row
10 hang power clean @ 85 lbs
10 goblet squats @ 12kg

5 rounds + 0 reps

20 min AMRAP:
2-4-6-8...
Calories assault bike
Burpees
Box jumps @ 24"
Goblet squat @ 12kg

233 total reps

Tabata goblet squat @ 8 lbs - 12-10-9-9-11-11-12-11 (86)
30 sec rest
Tabata lunges (74)
30 sec rest
Tabata hollow hold
30 sec rest
Tabata double unders (218)

=378

Alternating rounds w/ partner (Casey!)

12 minute AMRAP:
10 pullups
10 goblet squats @ 16kg
(16 total rounds)
+
5 minute rest
+
12 minute AMRAP:
250m row
6 burpee box jump overs @ 20"
(8 rounds minus 3 burpee box jump overs)

12 min EMOM: 1 power snatch + 1 squat snatch @ 75

Every 2 min: Deadlift 5-3-2-4-4-4 @ 155-205-225-205-210-215

2 rounds for time:
10 power cleans @ 105
20 box jumps @ 20"
30 goblet squats @ 16kg
(7:02)

3 rounds of:
10 goblet squats @ 12kg
5 pushups
10 weighted walking lunges @ 12kg
5 pushups
10 jump squats
5 pushups

Shoulder PT

12 min EMOM:
2 squat cleans (60%) @ 105-105-105-105-105-105-105-105-85-85-85-85 (back is wonky)

Snatch grip deadlift 5-3-2-4-X-X @ 85-105-135-105-X-X (quit because back)

3 rounds of:
20 goblet squats @ 20 lbs
10 burpees

3 rounds of:
20 cal assault bike
10 burpees
20 no pushup burpees
30 situps
30 goblet squats @ 12kg

3 deadlift @ 155-185-185-215-215-215-215-215 w/ 2 min rest

15 min AMRAP:
10 goblet squat @ 16kg
50 single under
10 no-pushup burpees
50 single unders

5 rounds + 66 reps

30 min AMRAP:
250m row
15 Russian kb swings @ 16kg
10 goblet squats @ 16kg
5 pushups

8 rounds + 0 reps

10 rounds for time:
12 Russian kb swing @ 16kg
9 goblet squats
6 pullups

2 clean + 5 split jerk @ 85-95-105-115

2x 6/leg kb RDL @ 20 lbs

14 min AMRAP:
30-20-10:
row cals
goblet squat @ 16kg
box jump @ 20"

0 rounds + 159