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

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

4 rounds of:
10 db floor press @ 20-25-30-35 lbs
10 sec rest
10/side alternating hammer curls @ 20-25-30-35 lbs
60 sec rest

4x every 5 min:
15 db push press @ 2x25 lbs
15 cal row
15 db hang cleans @ 2x25 lbs
15 toes to bar

3:25, 3:13, 3:12, 3:10

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

For time:
100 double unders
80 lunges
60 kb cleans @ 16kg
40 wall balls
20 situps
40 wall balls @ 14 lbs, 9'
60 kb cleans @ 16kg
80 lunges
100 double unders

21:13

12x every 2 min:
1 deadlift + 1 power clean + 1 squat clean
@ 85-85-105-105-115-115-
125-125-130-135-140-140

5 rounds of:
10/side kb clean @ 16kg
200m run

10:35

21 min AMRAP:
6/side kb clean @ 12kg
12 cals assault bike
18 v-ups

8 rounds + 5 reps

12 Bench Press @ 65-75-100(PR!)-105(PR!)

5x EMOM:
1: 10 kb sumo deadlift high pull + max updowns
2: 10/arm kb clean + max updowns
3: 10/arm kb snatch + max updowns
4: chill

78 total updowns

10 rounds for time:
12 cal assault bike
5/side kb clean @ 16kg
35 double unders
rest 60 sec

30:55

7 min AMRAP:
5/arm kb clean @ 16kg
7 box jumps @ 20"
8 or 9 rounds + 4 (counting was so hard this morning)

4x:
500m row @ 85%
2 min rest

2:08.7
2:04.0
2:06.3
2:05.4

10 rounds of:
minute 1 - 10/arm kb clean @ 16kg for 2 rounds, 12kg for 8 rounds
minute 2 - 10 burpees (never had to reduce these, woot!)

4 sets:
minute 1 - chin hold until you can't, then finish the minute in a plank
minute 2 - rest

2k row - 8:47.4

10-9-8-7-6-5-4-3-2-1
kb clean left @ 16kg
kb clean right @ 16kg
box jump 20"
(21:06)

Warm up:
Twice through the following:
3 kb clean & press per arm @ 12kg
10 pullups
10 situps
5 kb front squats @ 12kg
5 kb push press @ 12kg

Workout:

Twice through the following:
3 min AMRAP
- 25 double unders
- 150m row
- 3 handstand pushups
3 min rest
3 min AMRAP
- 5 thrusters @ 65 lbs
- 5 pullups
- 5 situps
3 min rest
3 min AMRAP
- 5 kb clean & press per arm @ 12kg
- 10 walking lunges
3 min rest

A) 2+4 / 2+1 (got stuck on 1st round of double unders in the 2nd set)
B) 3 / 3
C) 3 / 3+6

Pullups are way harder than they used to be. Efffff.

Floor press 5-3-1-1 @ 105-115-125-130 (PR!!!) w/ 3 minutes rest

Then band face pulls: 20-20-20 w/2 minutes rest

Then for time:
21-15-9
ring dip
kb clean (16kg)

I scaled the ring dips to 14-10-6
9:46

hurdle hops 3-3-3-3-3 @ 30.5,32,33,33,34" w/2 minutes rest

Then front squats 5-5-5 @ 115-125-135(PR!) w/3 minutes rest

Then kb cleans 3x8/hand @ 16kg w/2 minutes rest

Then 50 situps