2 rounds of:

100 double unders

40 forward lunges

40 ring rows

10 perfect pushups

40 air squats

40 Russian kb @16kg

10 perfect pushups

22:22

Then hang from pullup bar 40-30-25 w/ 2 min rest

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

Filthy Fifty

50 box jumps, 24"

50 jumping pullups

50 kb swings, 16kg

50 walking lunges

50 knees to elbows

50 push press @ 45 lbs

50 back extensions

50 wall balls @ 20 lbs

50 burpees

50 double unders

30:25 (PR!)

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

Loredo:
6 rounds for time:
24 air squats
24 pushups
24 walking lunges
400m run

ugh I didn't write down my time. There was a 35 min time cap and I think I finished in 33-ish.

Tabata goblet squat @ 8 lbs - 12-10-9-9-11-11-12-11 (86)
30 sec rest
Tabata lunges (74)
30 sec rest
Tabata hollow hold
30 sec rest
Tabata double unders (218)

=378

Every 2 min: back squat 5-3-2-6-6-6 @ 105-135-155-145-145-155

5x every 2 min:
3 mid-thigh hang snatch @ 65

12 min AMRAP:
10 toes to bar
10 box jumps @ 20"
10 lunges
(7+7)

For time:
50 walking lunges
25 CTB pullups
50 box jumps @ 20j"
25 triple unders
50 Russian kb swings @ 16kg
25 ring dips
50 knees to elbows
25 wall balls @ 14 lbs 9'
50 abmat situps
5 rope climbs
(39:46)

For time:
50 box jumps
50 pullups
50 American kb swings @ 16kg
50 walking lunges
50 knees to elbows
50 push press @ 35
50 arch rocks
50 wall balls (14 lbs, 9')
50 burpees
50 double unders
(33:19)

Every 2 min:
Squat clean 1.1 (dot is 8 seconds) @ 65-75-85-95-105-110-115-120-125-130

For time:
40 cal assault bike
60 lunges
7:29

Clean deadlift + hang clean high pull + hang clean 2.1.1 @ 65-65-85-85-85
Behind neck snatch grip push press w/ 5 sec OH pause 2 @ 65-75-85-85

3 rounds of:
8/leg split squats w/ some cage assistance
8 front squats @ 65
60 seconds rest

3 of 45 wall walks, then realized the arm thing was hurting pretty bad on the initial pushup, so bailed on the rest

7x 30 second handstand hold against the wall

3 rounds, EMOM (every minute on the minute):
Min 1: 8 box jumps @ 30"
Min 2: 30 seconds double unders (53-31-44)

Then 5 rounds, EMOM:
Min 1: 5 deadlifts @ 185 lbs
Min 2: 30 seconds pushups (11-11-9-10-9)

Then 10 minutes AMRAP:
10 toes-to-bar
10 barbell row @ 65 lbs
12 walking lunges

4 rounds + 18

5 minutes AMRAP:
5 deadlifts @ 125 lbs
10 lunges
20 double unders

I did 2 rounds in ~2 minutes and then bailed because my calf wasn't diggin it.

12 Days of Christmas at my parents' house (performed like the song):
1 handstand pushup descent
2 broad jump
3 pushups
4 V-ups
5 chair dips
6 walking lunges
7 tuck jumps
8 squats
9 situps
10 second plank
11 knees-on-couch handstand pushup (aka overhead press?)
12 jumping lunges

Took a break in the middle of the 8th day to shovel the driveway.

Front squat 4-3-3-3-3 @ 105-115-135-145-145 w/ 3 min rest

Then:
6 min AMRAP:
10-1
Push press @ 65
Strict chinup (w/ small band)
---I got through the round of 8s, +7pp +3cu

2 min rest

6 min AMRAP:
40 double unders
20 walking lunges
7 hspu (hands on floor, head to 1 mat, this was super easy)
---3 rounds

Good day! Front squats were hard since I just did them yesterday, lunges were SUPER hard after front squats, but it all felt good. Handstand pushups were just waaaaay too easy w/ my hands all the way down on the floor. I've been going off of 25 lb plates for the past year or so when I haven't had the gymnastics mat -- I think I'll go back to that, it's significantly more difficult.

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.

Squat Clean 1.1.1 @ 115-125-130; w/ 3 min rest (15 sec between tempo reps)

Then 7 rounds for time of:
5 power clean @ 95
10 walking lunge

5:05

Deadlift 5-5-5-4-3-2 @ 105-125-195-205-215-235 (2-rep PR!) w/ 3 min rest

Then for time:
30 hang power cleans @ 105
60 walking lunges
30 calorie row (481 m)
6:54

max rounds/reps in 7 minutes; rest 5 minutes
5 wall balls (14lb)
5 toes to bar
20ft. + 30 ft. shuttle run
---6 rounds +5 wall balls

Then max rounds/reps in 7 minutes; rest 5 minutes
5 pushups
10 walking lunges
5 pullups
---8 rounds

Then max rounds/reps in 7 minutes; rest 5 minutes
3 kb snatch (12kg) (right)
3 kb snatch (12kg) (left)
150m row
---5 rounds

Deadlift 5-5-2 @ 185-205-215, w/ 2 minutes rest
+
handstand pushups (max) 4-4-5, w/ 2 minutes rest

Then max rounds in 8 minutes of:
10 kb swings (16kg)
10 walking lunges
5 knees to elbows