Deadlift 5-5-3-2-1-1 @ 175-215-245-265-285-300

Speed deadlift 3-3-3 @ 220 w/ 2 min rest

2x5 Romanian deadlift @ 125
2x5 barbell row @ 85
2x5 chinups
2x5 good mornings @ 85

Deadlift 5-5-3-2-2-2 @ 125-175-215-245-265-285

Speed deadlift 3-3-3 @ 235 w/ 2 min rest

2x5 Romanian deadlift @ 135
2x5 barbell row @ 85
2x5 chinups
2x5 good morning @ 85

100 cal bike in 10:43

Deadlift 5-5-3-2-2-2 @ 125-175-215-245-260-270

Speed deadlift 3-3-3 @ 220 w/ 2 min rest

3x5 Romanian deadlift @ 85-115-115
3x5 barbell row @ 85
3x5 chinups
3x5 good mornings @ 85

Deadlift 5-3-3-3-3-3 @ 155-205-235-250-250-250

Speed Deadlift 3-3-3 @ 205 w/ 2 min rest

2x5 power shrugs @ 160
3x5 Romanian deadlift @ 85
3x5 barbell row @ 55
3x5 good mornings @ 55
1x5 banded chinups
2x5 chinups

Deadlift 5-5-3-2-2-2 @ 125-175-215-245-265-285(PR!)

Speed Deadlift 5x3 @ 235 w/ 120 sec rest

3 rounds of:
8 Romanian deadlift @ 65
8 Barbell row @ 65
8 band chinups
8 good mornings @ 65
2 min rest

Deadlift 5-3-3-2-1-1-1 @ 125-155-185-215-245-260-270

6x 3 deadlift @ 220 w/ 90-120 sec rest

8 Romanian DL @ 65
8 Bent over row @ 65
8 Chinups w/ 1-inch band
8 Good mornings @ 65

Deadlift 5-5-3-2-2 @ 125-175-215-235-250

8x 3 deadlift @ 205 w/ 90 sec rest

3 rounds of:
8 Romanian DL @ 65
8 Bent over row @ 65
8 Chinups w/ 1-inch band
8 Good mornings @ 65
2 min rest

5 rounds for time:
10/side kb snatch @ 16kg
15 lateral burpee over kb
15:42

3x for quality:
15 plate good mornings
15 band pullaparts

Deadlift 5-5-3-2 @ 125-175-215-235

8x3 deadlift @ 195 w/ 90s rest

3 rounds of:
8 Romanian DL @ 65
8 Bent over row @ 65
8 Chinups w/ 1-inch band
8 Good mornings @ 65
2 min rest

Every 2 minutes:
7 back squat @ 85-85-85-85

Every 90 seconds:
8 good mornings @ 65

4 rounds of:
Every 4 minutes:
5 deadlift @ 155
10 bar facing burpees
50 double unders
1:21
1:17
1:40
1:34

Deadlift 5-5-3-2-1-1-1 @ 125-175-215-245-265-285-300(PR!!!!!!)

Speed deadlift 3-3 @ 215

Power shrugs 5-5 @ 175
Good morning 5 @ 125
RDL 5-5 @ 125

Shoulder press 5-3-2-1-F-1 @ 35-65-85-100-110-105

5 bar muscle up attempts, aka 5 chest-to-bar pullups

Deadlift 5-5-3-2-1-F-F @ 125-175-215-245-265-(285)-(285)

Deadlift 3-3-3 @ 215 w/ 2 min rest

Power shrugs 5-5 @ 155
Romanian deadlift 5-5 @ 15
Barbell row 5-5 @ 85
Chinups 5-5
Good morning 5-5 @ 85

Then 12 min EMOM:
odds: 8 TTB
evens: 12 abmat situps

Deadlift 5-5-2-2-2-2 @ 125-175-225-250-265-275

Speed deadlift 3-3-3 @ 230 w/ 2 min rest

Power shrugs 5-5 @ 130
Romanian deadlift 5-5 @ 130
Barbell row 5-5 @ 85
Chinups 5-5
Good morning 5-5 @ 85

Deadlift 5-5-5-2-2-2 @ 125-175-220(PR!)-235-250-260

Speed deadlift 3-3-3 @ 215 w/ 2 min rest

Power shrugs 3-5-5 @ 180-155-155
RDL 5-5-5 @ 125
Barbell row 5-5-5 @ 85
Chinups 5-5-5 (unbroken!!)
Good mornings 5 @ 35

10 min EMOM:
min 1: 10 American kb swings @ 16kg
min 2: 8 box jumps @ 20" (step-down)

Then 1k Row for time
3:58.9 PR!!

(Shoutout to Dardano who is TOTALLY DEFINITELY PAYING ATTENTION TO THIS NOW)

Deadlift 5-5-3-2-2 @ 125-175-225-255-275

Deadlift 3-3-3-3-3 @ 230 w/ 90 sec rest

Then 2 rounds of:
8 RDL @ 95 lbs
8 barbell row @ 95 lbs
8 chinups w/ 2nd-smallest band
8 good mornings @ 95 lbs


Then bonus workout with Carol:
10 minutes toes-to-bar practice

12 min EMOM:
min 1: 30 seconds max toes-to-bar
min 2: max time hang on bar
min 3: 30 seconds max burpees

TTB: 11-8-11-9
Hang: 60-26-32-32
Burpees: 7-10-10-11

Then 2x max distance farmer carry w/ 2x24kg: 9 pillars, 8 pillars (idk the distance between pillars though...maybe 15 feet?)

Deadlift 5-5-3-2-2 @ 125-175-225-245-260

Speed deadlift 3-3-3-3-3-3 @ 215 w/ 90 sec rest

Then 3 rounds w/ 30 seconds in between things of:
8 RDL @ 85
8 barbell row @ 85
8 chinups w/ smallest band
8 good mornings @ 85
2 min rest

Deadlift 5-5-5-3-2 @ 85-125-175-225-245
Deadlift 8x3 @ 200 w/ 90 sec rest

Then 3 rounds of:
8 rdl @ 85
8 barbell row @ 85
8 chinups
8 good mornings @ 85
3 minutes rest

w/ 60 seconds rest between things

Shoulder press 5-5-1-1 (PR!!) @ 45-65-95-105!!

Deadlift 5-2 @ 135-230
Deadlift 8x3 @ 185 w/ 90 sec rest

Then 3 rounds of:
8 Romanian deadlift @ 85
8 barbell row @ 85
8 underhand lat pulldowns @ 85-100-115
8 good mornings @ 85
2 min rest

30s rest between things

Deadlift 5-3-3-3-1-1 @ 125-175-225-255-275-290 (FUCK YES PR!!!)

Deadlift 3-3-3 @ 215 w/ 2 min rest

Power shrugs 2x5 @ 155
Romanian deadlift 2x5 @ 85
Barbell row 2x5 @ 85
chinups 2x5
good mornings 2x5 @ 85

Deadlift 5-3-2-2-1(Rx was 2) @ 155-205-235-260-275

Deadlift 3-3-3 @ 230 w/ 2 min rest

2x 5 power shrugs @ 155
2x 5 Romanian deadlift @ 95
2x 5 barbell row @ 95
2x 5 chinups
2x 5 good mornings @ 60