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.

5 push press every 90 seconds @ 85-95-105-115-120 (PR!)

Everest

3-6-9-12-15-12-9-6-3

Push Jerk @ 75

Row (cals)

12:53

Every 90 seconds - 6 push jerks @ 65-85-105-115-115

Then 4x:

60 seconds push jerk @ 65 lbs

60 seconds kb sumo deadlift high pull @ 12kg

60 seconds goblet loaded wall sit @ 12kg

174 total reps (this was harrrrd)

1 push jerk + 1 split jerk @ 85-95-105-115-125-135-145-(150F)-(150F)-150

20-15-10-5

push press @ 95

burpee pullup

13:58 (next time kip!)

 1 push jerk + 1 split jerk @ 85-115-135-145-(150F)-150-(155F)

5x every 3 minutes:

10 CTB pullups

15 pushups

45 double unders

1:58

2:08

2:07

2:15

2:20

(2:10 avg)

Front squat 3-3-3-1-1-1-1 @ 85-115-135-155-165-175-185(PR!)

DT:
5 rounds for time:
12 deadlifts @ 105
9 hang power cleans @ 105
6 push jerks @ 105

10:50 PR!

1 squat clean + 1 hang power clean + 1 push jerk + 1 split jerk
@ 85-115-135-(145F)-140-145

1-2-3-4-5-6-7-8-9-10
Double DB front squats @ 2x35 lbs
Burpee over bar

5 push jerk @ 85-105-105
3 split jerk @ 105-115-120
1 push jerk + 1 split jerk @ 120-125-125-125-125

12 min AMRAP
3-6-9-12-15...
* handstand pushups
* wall balls @ 14 lbs, 9'
* American kb swing @ 16kg

4 rounds + 8 handstand pushups

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

5 push press @ 65-85-115(PR!)
4 push jerk @ 115-115-115
3 split jerk @ 115-125-135

21-15-9
Squat clean @ 75
Burpee box jumps @ 20"

14:14

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

500m row for time (1:49.7 PR Tie!)

Then 16 min AMRAP:
8 hang power clean @ 95
8 push jerk @ 95
400m run

4 rounds + 16 reps

Push jerk 5-3-3-3-3-3 @ 85-105-115-125-125-125

4 rounds of:
6 squat cleans @ 95
12 bar facing burpees

8:00

8 min EMOM:
3 push jerk w/ 2 sec pause on dip @ 85-85-85-95-95-95-105-105

For time:
400m run
30 thrusters @ 65
400m run
20 thrusters
400m run
10 thrusters

12:00

2 shoulder press + 2 push press + 2 push jerk @ 65-75-85-95-(105F1)-100

For time:
10-8-6-4-2 Overhead squat
2-4-6-8-10 Chest to bar pullups
2-4-6-8-10 Toes to bar

7:59

Bike 50 cals in 6:58

3 push press @ 85-85-85-95-95

2 push jerk @ 100-100-105-105-105

Annie:
50-40-30-20-10
Double unders
Situps
6:24

DT:
5 rounds of:
12 deadlift @ 105
9 hang power cleans @ 105
6 push jerks @ 105
10:56 PR!!

Every 2 min: push jerk 5-5-5-4-4-4-3 @ 85-95-105-115-115-115-125

3 min AMRAP:
10 double unders
3/side kb press @ 16kg
[5+12]

60 sec rest

5 min AMRAP:
20 double unders
5/side kb press @ 16kg
[6+0]

60 sec rest

7 min AMRAP:
30 double unders
7/side kb press @ 16kg
[5+16]

4x EMOM:
min 1: 1 rope climb
min 2: 4 push jerks @ 85-95-105-105

13 min AMRAP:
6 push jerks @ 115
2 rope climbs

5 rounds + 0 reps

5 rounds of:
400m run
15 push jerks @ 65
14:18