Push press 6-4-2-6-4-2 @ 85-105-115-105-115-130

13 min AMRAP:

20 alt DB snatch @ 25

10 left DB push jerk @ 25

10 right DB push jerk @ 25

5 rounds + 14 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

8 min AMRAP:

10 alt db snatch @ 35lbs

10 air squat

10 cal bike

(3 rounds + 8 snatches)

2 min rest

8 min AMRAP:

3 pillar kb farmer carry @ 2x24kg

10 box jumps

(8 rounds + 3 pillars)

2 min rest

8 min max cals row (114)

5x:

5 bench press @ 105-115-120-125-(130F4)(PR!)

10/side kb row @ 20 lbs 

4x:

10/side db snatch @ 35 lbs

15 kb sumo deadlift high pull @ 24-16-16-16kg

10 ring rows

11:00

4x EMOM:

min 1: 6/side single arm L-seated KB press @ 16kg

min 2: 6-8/side single arm db snatch @ 35 lbs

min 3: 30 sec max ring rows

16 min AMRAP:

2 pillar handstand walk

2 pillar walking lunge

10 toes to bar

125m row

3 rounds + 0 reps

6 rounds of:
min 1: 7 banded pullups
min 2: 8 strict press @ 55 lbs

5 rounds for time of:
10 step ups
16 db snatches @ 25 lbs
10 pike pushups

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.

Back squat 5-5-20 @ 85-105-125(PR!)

3x every 5 minutes:
600m row
30 kb snatches @ 16kg
max reps box jumpovers (24")
8-6-5

10 min EMOM:
3 halting snatch deadlift + 1 hang snatch w/ 3 second catch pause @ 75

15 min AMRAP:
20 alternating DB snatch @ 35 lbs
15 box jump overs, 20"
10 chest to bar pullups

3 rounds + 25 reps

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

Bench press 5-3-3-3-3-3 @ 65-85-105-120-130(PR!)-135(PR!)

10 min AMRAP:
2/side kb snatch @ 16kg
2 ring dips
4/side kb snatch
4 ring dips
6/side kb snatch
6 ring dips
[3 rounds + 6 reps]

3 rounds of:
20 single leg hip thrust R
20 single leg hip thrust L
60 sec glute bridge

8 min AMRAP:
200m run
7 up downs
7/side kb snatch @ 16kg
[3+60m]

3 min rest

8 min AMRAP samesies
[3+90m + not quite pukey]

3 min rest

3x:
60s hollow hold
60s Russian twist
30s glute bridge hold left
30s glute bridge hold right

3 jerk @ 85-115-125-135-145(F2) (2-rep PR!)

10 min AMRAP:
7/side kb snatch @ 16kg
30 double unders

6 rounds + 14 reps

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

Bench press 10-5-5-3-2-2-(F) @ 35-85-105-115-125-135(PR tie!)-(140)

8 rounds EMOM:
min 1: 30 sec max kb snatch @ 12kg (switch arm each set)
min 2: 3 strict pullups for 4 rounds, 10 sec hang for 4 rounds
3 dips
10 pushups (mostly knees)

92 total snatches

10 min EMOM:
1 high hang squat clean @ 95
1 hang squat clean @ 95
1 front squat @ 95

10 min AMRAP:
30 double unders
5/side kb snatch @ 16kg

9 rounds + 0 reps

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

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

Shoulder press 5-5-3-3-1-1-F-F-F @ 35-55-75-85-95-105-(110)-(110)-(107)

10 min AMRAP:
5/arm kb snatch @ 16kg
10 CTB pullups
15 pushups

(4 rounds)

4 rounds for time:
20 cal row
20 alternating kb snatch @ 12kg
10 burpees
Rest 2 min between rounds

17:35