5x every 4 minutes:
15 Russian kb swing @ 16kg
15 burpees
15 toes to bar

Then 3 rounds of (for quality):
10 ring pushups
10 band face pulls
5/side Turkish getups
30 sec chinup hang

For total time:

30-24-18 Russian kb
15-12-9 ring pushups

3 min rest

24-18-12 Russian kb
12-9-6 handstand pushups

3 min rest

42-30-18 Russian kb
21-15-9 burpees


22:32

Push Press 5-5-3-2-3-3-3-(2F) @ 35-85-95-105-115-120-125(PR!)-(130)(PR!)

10-9-8-7-6-5-4-3-2-1
KB snatch per arm @ 12kg
ring pushups
pullups
(12:43)

Back squat 5-3-2-1-1-1-1-max(5) @ 105-125-155-175-185-195-205-175(PR!)

5x every 90 seconds:
3 touch-and-go squat cleans @ 105

For time:
200m run, 50 ring pushups
400m run, 30 ring pushups
800m run, 20 ring pushups
(16:43)

Shoulder press 5-3-2-12-12-12-12 @ 65-85-90-55-55-55-35

4 min EMOM:
30 sec ring pushups (8-8-8-8)
8/arm kb row @ 12kg

8 min AMRAP:
3 handstand pushups
3/arm kb snatch @ 16kg
6 hspu
3/arm snatch
9 hspu
3/arm snatch
12 hspu
6/arm snatch
...
(3 rounds + 3 hspu = 30)

Clean & Jerk 1 @ [25-35-45-55-55]-59-61-61-61-62 kg (137 lbs)

8 min EMOM
min 1: 40 sec max cal row (9-9-7-9)
min 2: 3 touch and go power cleans @ 45kg + 15 double unders

4 rounds of:
3 min AMRAP
10 cal row
8 ring pushups
6 box jumps @ 20"
+2 min rest

(2+0, 2+0, 2+1, 2+1)

Snatch High Pull + Hang Snatch 2.1 @ 25-35-35-39-39-39kg

Push Jerk with 3 sec dip + 3 sec OH pause 3 @ 39-45-49-51-53kg

3 rounds of:
AMRAP-minus-2 ring dips (5-5-5)
60 seconds rest
10 GHD raises 31X0 w/10lb plate
2 min rest

4 rounds of:
2 lengths of track double kb front rack @ 2x16kg
60 sec ring plank
AMRAP-minus-3 ring pushups 3-3-3-3

3 Above the Knee Hang Power Clean from Blocks @ 35-65-85-95-115-125-135

7 min EMOM:
5 TnG Power Cleans @ 85-105-115-120-125-135-135

5 min AMRAP:
6/hand KB OHS @ 12kb
8 ring pushups
4 L-sit chinups
2 rounds + 20 reps

rest 3 min

5 min AMRAP:
30 Double Unders
10 KB Thrusters @ 20lbs/hand
8 TTB unbroken
2 rounds + 40 reps

rest 3 min

5 min AMRAP:
10 OHS @ 65 lbs
8 chest to bar pullups
1 round + 13 reps

rest 3 min

5 min AMRAP:
10 power snatches @ 55
3 bar muscle ups
2 rounds + 2 reps

Front squat 6-4-2-3-2-1 @ 35-85-135-155-160-165 w/ 2 min rest

Then 3 rounds of:
minute 1 - 45 sec max ring pushups 12-9-8
minute 2 - 3 shoulder press @ 85 lbs (3rd set failed after 2)

Then 4 rounds of:
minute 1 - 5 unbroken clean & jerk @ 95lb
minute 2 - 10 no-pushup burpees

15 min EMOM:
Min 1: 4 pistols per leg w/ largest small band (smallest medium band? it was red) at mid-thigh height
Min 2: 30 seconds double unders
Min 3: 4 handstand pushups

Then Front Squat 8-6-4-5-4-3 @ 35-85-115-140(PR!)-155(PR!)-160(PR!) w/ 2 min rest

Then 3 rounds of:
Min 1: 5 dumbbell floor press @ 30 lbs per arm
Min 2: 45 sec ring pushups (11-9-10)

Then 8 min AMRAP:
80 wall balls @ 14 lbs
50 Russian kb swings @ 24kg
20 cleans @ 75 lbs

0 rounds + 80 + 50 + 4

Warmup:
400m run
PVC Burgener warmup

3 rounds of:
5 overhead squats @ 35-55-65
8 spider pushups
3x 10s hollow body rock


Workout:
Overhead squat 3-2-1-1 @ 85-105-120-125 (PR!!!) w/ 90 sec rest
Max ring pushups 12-10-10 w/ 90 sec rest

Then 3 rounds of:
10 ring dips (small band)
3x barbell complex (power clean, front squat, hang clean, clean) @ 105

Push Press/Jerk 2.4 @ 105-105-105
90 sec rest
max ring pushups 10-6-6
90 sec rest

Then max rounds in 8 minutes of:
5 hspu
10 box jump, 24"
5 ring dips
25 double unders

3 rounds

AMRAP in 3 minutes; rest 3 minutes
7 Russian kb swing (24kg)
7 ring pushups
+
AMRAP in 3 minutes; rest 3 minutes
C2 row - calories
+
AMRAP in 3 minutes; rest 3 minutes
5 hang squat clean (65lb)
6 step ups, 20"

4 rounds
45 calories
3 rounds + 5 reps

push press 5-3-1-1 @ 115(PR!)-125(PR!)-140(f)-140(f) w/ 4 minutes rest

Then 2 rounds of:
max ring pushup in 20 seconds
rest 2 minutes

9-11

Then max rounds/reps in 8 minutes of:
2 muscle ups (I did jumping)
4 goblet squats (12kg)
8 kb snatch (12kg) (4/hand)

7 rounds + 2 jumping muscle ups

Warmup:
500m row
Active Stretch

2 rounds:
3 deadlift (85 lbs)
30 sec. ring lock-out hold
15 double unders


Workout:
Clean grip deadlift 3-3-3 @ 155-185-215, rest 3 minutes between sets

Then 3 rounds of:
12 ring push-up, rest 90 seconds
20 unbroken kb swing (24kg), rest 90 seconds (I only got unbroken on the first round)

Then 3 rounds of 35 unbroken double unders, rest 90 seconds (Rx was 5 rounds but I thought it was 3 so that's all I did).

Warmup:
100 jumprope
active stretch

3 rounds of:
30 sec. mountain climber
6 hollow body
9 broad jumps


Workout:
Total reps + calories of:
4 rounds each exercise, 60 seconds work, 60 seconds rest, do all 4 of one exercise before moving on:

row (17+18+19+17=71 cal)
pushups (20+21+20+18=79)
double unders (60+57+46+58=221)
ring pushups (feet on box) (15+15+15+16=61)

=432 total. Got tripped up on the 3rd round of double unders. I wonder if I switch to the buddy lee rope if I'll be able to last longer....

Warmup:
2 min. jumprope
5 min. active stretching

3 rounds of:
5 floor press (35-55-75)
1 min. plank
20-25 double unders

Workout:
Floor press 5-5-5 @ 95-105-120(PR!) w/ 3 min. rest between sets

Then 3 rounds of:
12 ring pushups w/ legs elevated on a box
90 sec rest
20 unbroken kb swing (24kg) <-I got 20, 15, 13...boooo.
90 sec rest

Then 5 rounds of:
30 unbroken double unders (must start the round over if you fail, I was 5 for 5)
90 sec. rest

Grace

Warmup:
5 min jumprope, other stuff
3 rounds of:
3 hang power clean (45-45-35)
3 hang above knee power clean (45-45-35)
3 power clean (45-45-35)
1 min. plank
10 lunges w/ 25 lb weight overhead

Workout:
Grace:
For time:
30 clean and jerk @ 85 lbs
3:31 (meh)

10 min. rest
Then ring pushups 12-12-12-12 @ 31X1 tempo w/ 2 min rest

5 sets of:
Clean - 90% x 1 (130 lbs)
10 ring pushups
rest 2 minutes

Then 3 rounds for max reps of:
Thrusters - 45 sec on / 15 sec off @ 65 lbs
Muscle ups - 45 sec on / 15 sec off
22 total reps

5 sets for max meters:
C2 row - 30 seconds on / 30 seconds off
764 total meters

Then 5 minutes of ring pushups work

Then 3 rounds for time of:
10 overhead walking lunges, 25lb
15 ring dips
20 wall ball, 14lb
14:37