9/11

For time:

2001m run

11 box jumps @ 24"

11 thrusters @ 105

11 CTB pullups

11 power cleans @ 105

11 handstand pushups

11 toes-to-bar

11 deadlifts @ 105

11 push jerks @ 105

2001m row

40:35 omg that was hard.

10 min EMOM:

1 power clean + 3 front squat @ 65-85-95-105-115-115-115-125-125-125

Jim Beam:

9-15-21

Thrusters @ 65

Bar facing burpees

11:08

3 min bike warmup

Back squat 5 @ 35-85-105-105-125-135-145-155-165
Last one was hard

3 hang power clean + 3 power clean @ 35-55-85-105-115
Ow hook grip work

Masked Annie 6:57

50 cal bike in 6:40ish

1.1 power clean + squat clean build to heavy over 10 sets - 155

5x every 4 minutes:

15 hang power clean @ 95 lbs

15 bar facing burpees

1:40

1:41

1:44

1:36

1:34

+pukey at the end oops

Back squat 5-3-1-1-(1F)-1-1-1 @ 125-155-175-195-(205F)-205-215-225(PR!)

Max reps @ 85% (190) - 7 (PR!)

Crazy Train

5 min AMRAP:

1 power clean @ 75

2 reverse front rack lunges @ 75

3 front squats @ 75

12 rounds + 1 rep

 Deadlift 3-3-2-1-1-1-1 @ 125-175-215-245-265-275-285

21-18-12 cal bike

15-12-9 power snatch @ 75

15-12-9 power clean @ 75

~17:00

9x:

min1: power clean 3-3-2-1-1-1-1-1-(1F) @ 85-115-135-145-145-155-155-165-(175F)

min 2: 3 box jumps @ 24-24-25.5-27-30-30-30-30-30

2 rounds of:

3x:

12 db front squats @ 2x35 lbs

12 burpees

+6 min rest

5:21

5:34

75 wall balls @ 14 lbs, 9'
75 power cleans @ 75
75 cal row

22:51

Front squat 5-3-3-2-2-2-2-2-2-2 @ 85-105-125-135-145-145-155-155-165-175(PR!)

For time:
15-10-5
Power clean @ 105
Front squat @ 105
6:03

Power clean 3-3-2-2-2-2 @ 85-115-135-145-155-160(PR!)

6/side back rack barbell split squat @ 65-35-35-35

"The Lotz"
8 min AMRAP
5 squat cleans @ 95
10 cal bike

4 rounds + 9

1.1 power clean + squat clean @ 85-115-135-145-155-(160F)

For time:
10-8-6-4-2
* Squat clean @ 105
5-4-3-2-1
* Rope climb

11 min cap (+11 reps left)

8 min EMOM:
3 front squat @ 105

5 min rest

5 min EMOM:
2 power cleans @ 115

5 min rest

5 min AMRAP:
1 power clean @ 95
2 front rack lunges @ 95
3 front squats @ 95
(10 rounds + 1 rep)

Power clean 5-3-1-1-1-(F)-1-(F)-(F)-(F) @ 85-115-135-145-155-(165)-165-(170)-(170)-(170)

4 rounds of:
5 power clean @ 105
10 step ups @ 18"
15 wall balls @ 14lbs, 9'

7:02

3x 5 tall jerk @ 35
3x 5 jerk balance @ 35
3x 2+1 push jerk + split jerk @ 85-105-105

30 power cleans @ 75
10 burpees
25 front squats @ 75
10 burpees
20 thrusters @ 75
10 burpees
9:05

Back squat 5-5-5-20 @ 35-85-125-140 (PR!)

21-15-9
Power snatch @ 65
Row (cals)

Then w/ no rest:
9-12-15
Pullups
Power clean @ 65

15:53

Partner workout w/ Matthew:

Hotshots 19:
6 rounds each of:
30 squats
19 power cleans @ 95
7 pullups (switched to ring rows halfway through)
400m run

Power clean 3-2-2-1-1-1-F-F-F-F @ 85-115-125-135-145-155-(160)-(160)-(160)-(160)

21-15-9
chest to bar pullups
burpees

8:29

8 min EMOM:
1.1 Power clean @ 115-125-125-125-135-135-135-145

3 rounds of:
35 cal bike
20 hang power clean & jerk @ 65

15:35

12 min EMOM:
2 clean grip deadlift + 1 power clean @ 85-85-85-85-115-115-115-115-125-125-135-145

5 min AMRAP:
10 power cleans @95
5 burpee box jump overs
[3 rounds + 2 reps]

2 min rest

5 min AMRAP:
5 power cleans @ 105
5 burpee box jump overs
[4 rounds + 1 rep]

2 min rest

5 min AMRAP:
3 power cleans @ 135
5 burpee box jump overs
[4 rounds + 0 reps]

Power clean 3-3-3-2-1-1-1-(1F) @ 35-65-85-115-145-145-(150F)

Partner workout w/ Jim:
16 power cleans
32 pullups
16 handstand pushups
then 12-24-12
then 8-16-8
then 12-24-12
then 16-32-16

20 min cap, got 12 reps into the last round