9/11

For time:

2001m run

11 box jumps @ 24"

11 thrusters @ 105

11 CTB pullups

11 power cleans @ 105

11 handstand pushups

11 toes-to-bar

11 deadlifts @ 105

11 push jerks @ 105

2001m row

40:35 omg that was hard.

1.1.3 snatch grip deadlift + hang power snatch + overhead squat @ 65-75-85-90-(95F)-(100F)-95-(100F)

5x:

7 power snatch @ 75

7 handstand pushups

14 pistols (w/ thick band)

cap14 +27

5 min max strict pullups (11)

5 min rest

5 min max hspu (6)

9 min AMRAP:

12 hang power clean @ 95

9 push press @ 95

6 CTB pullups

3+13

Handstand pushup skill work

Then for time:
21-15-9:
Chest to bar pullups
Assault bike

9:08

Muscle up skill work

Nate:
20 min AMRAP:
2 (bar) muscle ups
4 handstand pushups
8 Russian kb swings @ 24kg

10+0 (technically a PR!)

5 push jerk @ 85-105-105
3 split jerk @ 105-115-120
1 push jerk + 1 split jerk @ 120-125-125-125-125

12 min AMRAP
3-6-9-12-15...
* handstand pushups
* wall balls @ 14 lbs, 9'
* American kb swing @ 16kg

4 rounds + 8 handstand pushups

2 deadlift every 1:30 @ 225-240-240-240-240-240

Wilbur:
In 6 min:
21-15-9:
toes to bar
handstand pushups
(Cap +33)
3 min rest
In 6 min:
5 rounds of:
2 pillar handstand walk
12 hang squat snatch @ 55
(Cap +47)

Accumulate 100 shoulder taps

JT
For time:
21-15-9
Handstand pushups
Ring dips
Pushups

20:34 PR!

1000m row (4:25.8)
2 min rest
1000m faster row (4:13.1)

50 handstand pushups, strict w/ 2 abmats
30 double unders every time you come off the wall
10-7-5-7-8-7-6

Push press 5-5-3-3-3-3 @ 35-65-85-95-105-115

20 min AMRAP:
200m run
20 sumo deadlift high pull @55
12 handstand pushups

3 rounds + 200m + 3 reps

Power clean 3-3-3-2-1-1-1-(1F) @ 35-65-85-115-145-145-(150F)

Partner workout w/ Jim:
16 power cleans
32 pullups
16 handstand pushups
then 12-24-12
then 8-16-8
then 12-24-12
then 16-32-16

20 min cap, got 12 reps into the last round

4x EMOM:
min 1: max cal row [15-12-13-14]
min 2: max handstand pushups [4-5-4-6]
min 3: max box jump [18-20-17-18]
min 4: hang power clean @ 65 [25-22-21-24]
min 5: rest

238 total

8x:
250m row
10 box jumps @ 20"
5 strict handstand pushups to 1.5 abmats

20:37

Bench press 6 @ 65-95-105-110-115(PR!)

4x AMRAP:
40 sec handstand pushups (4-5-3-4)
20 sec rest
40 sec kb sumo deadlift high pull @ 24kg (12-14-13-15)
20 sec rest
40 sec muscle up from knees (5-5-5-5)
20 sec rest

For total time:

30-24-18 Russian kb
15-12-9 ring pushups

3 min rest

24-18-12 Russian kb
12-9-6 handstand pushups

3 min rest

42-30-18 Russian kb
21-15-9 burpees


22:32

15 min AMRAP
35 double unders
5 strict handstand pushups (alternating rounds between 1 abmat & negatives)
4/side kb snatch @ 20 lbs

7 rounds + 36 reps

10 bench press @ 35-55-75-95-105(PR Tie!)

3 rounds for time:
13 cal bike
20 pullups
20 handstand pushups (1 rd kipping, 2 rds w/ 2 abmats)

19:25

15 min handstand drills

For total time:

1k row (4:21.4)
+
12 rounds of:
4 strict hspu (1 abmat)
8 CTB pullups
12 air squats
(25:15)

Every 2 min: bench press 5-3-2-12-12-12-12 @ 65-85-105-65-65-65-65

8 min EMOM:
min 1: 30 sec strict pullups
min 2: 30 sec handstand pushups

12 min AMRAP:
10 Russian kb swings @ 24kg
5 strict ring dips
10 wall balls @ 14lbs 9'
5 strict chinups
(3? or 4? rounds + 26 reps)

Shoulder press 5-3-2-12-12-12-12 @ 65-85-90-55-55-55-35

4 min EMOM:
30 sec ring pushups (8-8-8-8)
8/arm kb row @ 12kg

8 min AMRAP:
3 handstand pushups
3/arm kb snatch @ 16kg
6 hspu
3/arm snatch
9 hspu
3/arm snatch
12 hspu
6/arm snatch
...
(3 rounds + 3 hspu = 30)