6 min EMOM - 3 high hang power clean @ 85-85-85-105-105-105

6 min EMOM - 3 hang power clean @ 105-105-115-115-120-120

Then 4x every 3 minutes:

12 cal row

10 bar facing burpee

5 hang power clean (120-105-105-105)

2:28-2:09-2:05-2:03

6 Hang power clean @ 85-105-115-125-135 (PR! but this was too heavy)

Then:

10 cal bike

10 box jumpovers @ 24"

8 hang power cleans @ 95

1 min rest

(was supposed to be 5 rounds but I only did 1 because the gym got crowded)

Hang power clean 8-6-6-4-4 @ 85-105-125-135-140 (PR, technically)

3x AMRAP, 4 minutes on, 1 minute off, pick up where you left off:

5 hang power clean @ 95 lbs

7 v-ups

9 burpee over bar

8 rounds - 2 reps + pukey

Every 2 minutes:

2 pause clean deadlift + 2 high hang power clean + 1 hang power clean @ 65-85-85-105-105-105

(pause clean means pause 2 counts @ 1 inch off the ground, below the knee, & above the knee before finishing the clean)

Then 12 minutes AMRAP:

10 single arm db clean left @ 35 lbs

10 single arm db clean right @ 35 lbs

20 overhead mb slam @ 10 lbs

200m row

3 rounds + 32 reps

3 min bike warmup

Back squat 5 @ 35-85-105-105-125-135-145-155-165
Last one was hard

3 hang power clean + 3 power clean @ 35-55-85-105-115
Ow hook grip work

Masked Annie 6:57

50 cal bike in 6:40ish

1.1 power clean + squat clean build to heavy over 10 sets - 155

5x every 4 minutes:

15 hang power clean @ 95 lbs

15 bar facing burpees

1:40

1:41

1:44

1:36

1:34

+pukey at the end oops

Buddy workout with JJ!

12 min AMRAP:

24 cal row

100 double unders

24 wall balls @ 14lbs, 9'

2 min rest

12 min AMRAP:

24 hang power clean @ 95

100 double unders

24 cal row

897 reps total

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

Bench Press 5 @ 35-85-105-110-120(PR!)-125(PR!)

4x EMOM:

min 1: 15 hang power clean @ 75

min 2: 10 dips (matador)

min 3: 15 wall balls @ 14 lbs, 9'

min 4: 10 cal row

HPC and WB went unbroken

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

Push Press 5-3-1-1-(F)-1-(F)-(F) @ 85-105-125-135-(140)-140-(145)-(145) 

Nasty Girls 

3 rounds of: 

50 air squats 

7 (jumping bar) muscle ups (not Rx) 

10 hang power cleans @95 

11:27 PR! 

Accumulate 3 minutes of plank

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!

1 squat clean + 1 hang power clean + 1 push jerk + 1 split jerk
@ 85-115-135-(145F)-140-145

1-2-3-4-5-6-7-8-9-10
Double DB front squats @ 2x35 lbs
Burpee over bar

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

6x every 90 sec:
1 squat clean @ 105
1 hang power clean @ 105
1 front squat @ 105

15 min AMRAP:
40 double unders
15 pushups
20 Russian kb swing @ 16kg

6 rounds + 55 reps

500m row for time (1:49.7 PR Tie!)

Then 16 min AMRAP:
8 hang power clean @ 95
8 push jerk @ 95
400m run

4 rounds + 16 reps

3 hang squat clean @ 65-95-95-95-95

5 rounds of:
10 hang power clean
20 box jumps
30 abmat situps

12:08

Annie:
50-40-30-20-10
Double unders
Situps
6:24

DT:
5 rounds of:
12 deadlift @ 105
9 hang power cleans @ 105
6 push jerks @ 105
10:56 PR!!

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

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

5 rounds + 0 reps