Every 90 seconds:
1. 6 Pendlay row @ 85
2. 6 Kneeling strict press @ 65

2 rounds of:
2 min bike (cals) 19-21
2 min max pushups 32-37
1 min rest
2 min bike (cals) 21-23
2 min max V-ups 38-47
1 min rest
2 min bike (cals) 20-22
2 min max SDHP @ 55 25-30
1 min rest

(335 total)

Every 2 min: 10 bench press @ 55-65-75-75-85

Every 2 min: 10 Pendlay row @ 55-65-85-85-95

5 rounds of:
30 seconds max burpees (10-9-10-10-11)
30 seconds rest
30 seconds max toes-to-bar (12-10-10-10-10)
30 seconds rest

Back squat 5-3-1-1-1-(F) @ 85-135-175-195-205-(215)

3 rounds of:
3 pendlay row 31X2 @ 95
60 sec rest
6/arm Arnold press 30X1 @ 20-25-25
2 min rest


2 rounds of:
3 min AMRAP
10 clean and jerk @ 65
8 ttb
(2 rounds + 3, 2 rounds + 3)
2 min rest
3 min AMRAP
10 hang power snatch @ 65
8 kipping handstand pushups
(1 round + 10, 1 round + 10)
5 min rest

Back squat 20X1 5 @ 125-150-160-160
Front squat 20X1 5 @ 115-125-135

3 rounds of:
5 Pendlay row 31X2 @ 75-85-85
60 seconds rest
8/arm Arnold press 30X1@ 15-20-20
2 min rest

5 min AMRAP:
35 double unders
5 power snatches @ 75
10 alt pistols (with some cage assist, knee felt super shitty for these)
(2 rounds + 38 reps)

rest 2 min

5 min AMRAP:
8 cal assault bike
8 hang squat cleans @ 75
4 kipping handstand pushups
(2 rounds + 5 cals)

Overhead squat 10-8-6-6 @ 35-65-85-85 w/ 2 min rest

3 rounds of:
minute 1 - 8 pendlay row @ 65 lbs
minute 2 - 6/arm 1/2 kneeling bottoms-up KB press @ 15 lbs

2 minute AMRAP:
30 double unders
8 deadlift @ 155lb
(2 rounds + 17 double unders)

60 sec rest

2 minute AMRAP:
30 double unders
6 deadlift @ 185lb
(2 rounds + 7 double unders)

60 sec rest

2 minute AMRAP:
30 double unders
4 deadlift @ 215lb
(2 rounds)