5 front squat @ 35-85-115-135-155(PR!)-135

Fran:

21-15-9

thrusters @ 65

pullups

8:29

Some pullups, some of them weighted @ 5 lbs

40-30-20-10
pushups
situps
squats

11:18

Front squat 5-3-3-5-5-5 @ 35-85-115-135-135-135

Squat clean 3 @ 85-115-125-125

15 min AMRAP:
15 hang power cleans @ 75
15 push jerk @ 75
15 pullups @ 75

4+20

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

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

Murph!

**With 14 lb weight vest**

1 mile run

Then however you want to break it up:
100 pullups
200 pushups
300 squats

1 mile run

62:10, PR! first time w/ a vest!

Hang power snatch 3-3-1-1-1-F @ 55-75-85-95-100(PR!)-(105F)

For time:
10 squat snatch @ 75
20 pullups
15/side pistols
20 pushups
10 squat snatch @ 75

8:29

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

Pullups 5-5-5-5-5 @ 4120 tempo w/ small band

400m run
9 warrior makers w/ 20lb dbs
9 pullups + 9 dips w/ small band
400m run
7 warrior makers
7 pullups/dips
400m run
5 warrior makers
5 pullups/dips

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

5 touch and go thrusters @ 35-65-85-95-100(PR!)

Jackie:
1000m row
50 thrusters @ 35
30 pullups

9:44 PR!

Helen:
3 rounds for time:
400m run
21 kb swings @ 16kg
12 pullups

11:13

3 rounds of:
20 tuck ups
40 flutter kicks

Angie:
100 pullups (11:02)
100 pushups
100 situps
100 squats

24:45 PR!

Power clean 5-3-3-3-3 @ 85-115-135-145-155(PR!)

3 rounds of:
10 front squats @ 95
15 pullups (yay no longer injured!)
20 box jumps (20")

10:27

8 bench press @ 35-65-85-95-105

3 rounds of:
50 double unders
10/arm L-seated db press @ 25-20-20 lbs
50 double unders
30 sec accumulated ring support hold

1 min rest

3 rounds of:
8 cal row
20 ring rows
8 cal row
5 jumping pullups
5 bar dips

22:24 total time

10 min EMOM:
1 power clean + 4 front squats @ 105

5 min AMRAP:
7 hang power cleans @ 65
7 pullups
(4 rounds + 4 reps)

3 min rest

5 min AMRAP:
7 overhead squats @ PVC
7 V-Ups
(8 rounds + 0 reps)

3 min rest

5 min AMRAP:
7 thrusters @ 65
7 burpees
(4 rounds + 0 reps)

Partner workout for time:
120 russian kb @ 24kg
80 pullups
40 quarter squat jumps
100 step ups @ 20"
40 quarter squat jumps
80 pullups
120 russian kb @ 24kg

5 rounds for time:
400m run
30 russian kb @ 16kg
20 pushups
10 pullups

50 cal bike
Hellyer warmup

5 front squat @ 35-65-95-115-135-150(PR!!)

3x5 very banded pullups

Flight Simulator:
10-20-30-40-50-40-30-20-10 unbroken double unders
4:21 PR!!

6 min C2 bike 30 sec hard / 15 sec light (2647m total)

Run to gym (1.2 miles)

Squat clean 3-3-3-3-2 @ 33-77-99-121-143(PR!)

Then 10 rounds for time of:
5 pullups
10 wall balls
15 situps
~12 minutes (clock got weird)