5x:

3 bench press @ 85-115-125-135-(140F1)

8/side kb row @ 20-15-15-15-15 lbs

10x:

10 db push press @ 2x25 lbs

10 toes to bar

13:28

4x EMOM:

min 1: 6-8/side single arm kb push press @ 35-40-40-40 lbs

min 2: 6-8 db hang power clean @ 35-40-40-40 lbs

min 3: 30 sec max ring rows

4x EMOM:

min 1: 15 push press @ 75 lbs

min 2: 15 toes to bar

min 3: 15 box jumps @ 20"

min 4: 30 sec kb farmer carry @ 2x24kg

5 rounds of:
10 db bench press @ 2x 25-30-35-40(PR!)-(45F)
10/side bent over row @ 15

15 min AMRAP:
15 cal row
15 toes to bar
15 db push press @ 2x35

3 rounds + 30 reps

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

3 rounds of:
min 1: 12 db snatch @ 35lbs
min 2: 10 toes to bar
min 3: 12 db shoulder to overhead @ 35lbs
min 4: 10 chest to bar pullups

skipped the rest of the workout. legs tired.

Max unbroken strict pullups (6)

4x [4 min work, 1 min rest]:
20 cal bike
12 db snatch @ 35 lbs
max single arm db push press @ 35 lbs (switch arms each round)
10L - 13R - 16L - 16R = 55

Power clean 5-3-1-1-1-F-1-F-F-F @ 35-85-115-145-155-(165)-165-(170)-(170)-(170)

12 min AMRAP:
5 burpee box jump over @ 20"
5 toes to bar
5 per arm KB push press @ 16kg

8 rounds + 4 = 164

3 behind-the-neck push press + 3 overhead squats @ 45-55-75-75-85 w/ 2 min rest

7 min AMRAP:
8 burpee box jump overs
10 kb push press @ 16kg x2
3 rounds + 1 rep

3 min rest

7 min AMRAP:
5 wall walks
45 double unders
2 rounds + 5 reps

4x:
8/arm single arm push press
4/leg RFESS w/ 2x5lbs

6 min AMRAP
12 American kb @ 16kg
8 ring dips
6 v-ups
3 rounds + 15 reps

3 min rest

6 min AMRAP
12 deadlift @ 125
8 pushups
6 situps
5 rounds + 5 reps

4x:
min 1: 4/leg rfess (idk what this is anymore)
min 2: rest
min 3: 8/arm standing alternating kb push press
min 4: rest

Then Running Annie
50-40-30-20-10
double unders
situps
run 400m in between each set
16:39

on minute - 12 minutes:
odd - 3 unbroken power clean @ 105lb
even - 10 pushups

on minute - 12 minutes:
odd - 5/arm kb push press (12 kg)
even - 7 toe-to-bar

on minute - 12 minutes:
odd - 30 double unders
even - 12 box jump, 20" (step-down)

This workout was pretty easy. I could have gone a liiiiittle higher than Rx on power clean, and I should have used a 24" box (guy height). My hops are feeling pretty springy these days, that's nice.

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.

Single arm kb push press 8-8-8 (per arm) @ 12kg; rest 2 minutes

Then 3x20 unbroken Russian kb swing; rest 2 minutes

Then clean & jerk (touch & go) 5-5-5-5-5 @ 85; rest 90 seconds