4x EMOM:

min 1: 25 sec / side single arm plank

min 2: 20 sec / side single leg glute bridge hold

min 3: 30 sec hollow rock

min 4: 20 sec squat jump

10x every 2 minutes w/ 16kg kb:

3/side single arm thrusters

6 russian swings

6 sumo deadlift high pulls

6 goblet squats

(Stayed just under 1 min per round)

3x:

goblet reverse lunge 8-10/side @ 16kg

rest 30 sec

single arm bent over row 8-10/side @ 20 lbs

rest 30 sec

4x AMRAP:

30 sec prisoner jump squat

30 sec rest

30 sec burpees

30 sec rest

30 sec double unders

30 sec rest

3 rounds of:
10 goblet squats @ 12kg
5 pushups
10 weighted walking lunges @ 12kg
5 pushups
10 jump squats
5 pushups

Shoulder PT

3 rounds of:
5 front squats @ 105
10 sec rest
5 1/4-squat jumps
3 min rest

Then:
10 thrusters @ 65
10 burpees
30 double unders

Bailed early because I needed a break.

200m sprint
10 burpees
rest 60s
300m run
15 jump squats
rest 75s
400m run
20 pushups
rest 90s
400m run
25 squats
rest 90s
300m run
rest 75s
200m sprint
rest 60s
40 bicycle abs

6 rounds for time of:
2-pillar suicide
8 burpees (switched to squat jumps last 2 rounds because of shoulder)
10 pullups (Rx was CTB, I was barely doing regular kipping)
3 min. rest

1:02, 1:28, 1:20, 1:26, 1:08, 0:57

My shoulder kind of felt like ass during the burpees. It was popping and doing weird stuff. I tried to put more weight on my good shoulder on the drop, and even went to a slightly uneven part of the floor to force my good arm to accommodate more, but in the end when it was definitely becoming both uncomfortable and painful, I just laid off it. Pullups were also weirdly uncomfortable...I need to get my hands used to the bar again.

power clean 2-2-2-2-2 @ 105-115-125-135-145(f); rest 10 seconds
squat jump 6-6-6-6-6; rest 3 minutes (as explosive as possible)


Then 6 rounds of:
C2 row - 20 seconds @ 100%; rest 40 seconds
6-8-8-8-8-9 calories

Warmup:
400m run
2 rounds of 45 seconds on, 15 seconds rest off of:
squats
kettlebell deadlifts (24kg)
shoulder press (35 lbs)
400m run
2 rounds of 45 seconds on, 15 seconds rest off of:
front squat (PVC)
sumo deadlift high pull (12 kg)
push press (35 lbs)
400m run
45 seconds on, 15 seconds rest off of:
overhead squat (PVC)
medicine ball cleans (14 lb)
push jerk (35 lbs)


Workout:
For time:
30 squat jumps
10 handstand pushups
30 squat jumps
20 pullups (I did chest to bar!)
30 squat jumps
30 ring dips
30 squat jumps
40 box jumps (24")

19:11. Slow, but CTB and as prescribed!

Tabata warmup:
6 rounds of:
20 seconds on, 10 seconds off wall ball (10 lbs)
20 seconds on, 10 seconds off box jumps (20")

Workout:
7 rounds of:
15 pullups (I did jumping cause my hands hurt and cause there's 7 rounds)
10 squat jumps w/ 35 lb bar (I did two rounds of squat jumps, 5 rounds of just squats because my knee tweaked a little)
10 ring dips (with band assistance)