2 rounds of:

100 double unders

40 forward lunges

40 ring rows

10 perfect pushups

40 air squats

40 Russian kb @16kg

10 perfect pushups

22:22

Then hang from pullup bar 40-30-25 w/ 2 min rest

7x:

5 fist pushups

20 abmat situps

10 ring rows

20 air squats

12:43

100 cal bike in 13:37 (The Flash)

3 min bike warmup
Shoulder PT

3 shoulder press + 3 push press @ 65-65-70-75-80

5x
10 box jumps @ 20"
10 push press @ 35
10 air squats
10 ring rows
7:53

200 cal bike in 26:39 (Captain Marvel)

5x EMOM:

min 1: 30 sec pushups

min 2: 50 sec air squats

min 3: 30 sec burpees

min 4: 50 sec situps

67-67-84-84-90

Then a bunch of 8x Tabatas (20 sec work, 10 sec rest) w/ 60 sec rest between 8 full sets of each single thing:

floor arch up

hollow rock

side plank rotation (switch sides each set)

For time:

50-40-30-20-10
air squat

hollow rock

double unders

10:17

6 stations, 4 min at each station, EMOM the movements and alternate which movement on each minute:

A1: 10 count fast feet + 1 burpee

A2: plank hold

B1: skaters w/ a plate

B2: air squats

C1: jumping lunges

C2: pushups

D1: med ball situps

D2: med ball ground to overhead

E1: db curl + overhead press

E2: flutterkicks

F1: turf shuttle runs

F2: assault bike

Front squat 5-3-2-1-1-1-(F)-(F) @ 85-115-145-155-165-175-(185F)-(180F)

8 min AMRAP:

15 deadlift @ 155

30 air squats

3 rounds + 7

8 min AMRAP:

10 alt db snatch @ 35lbs

10 air squat

10 cal bike

(3 rounds + 8 snatches)

2 min rest

8 min AMRAP:

3 pillar kb farmer carry @ 2x24kg

10 box jumps

(8 rounds + 3 pillars)

2 min rest

8 min max cals row (114)

Deck of Cards

Hearts = pushups

Diamonds = kb swing @ 16kg

Clubs = air squat

Spades = box jumps @ 20

25:23

For time:

3 mile assault bike

100 db renegade row @ 20 lbs

2.25 mile bike

100 pushups

1.5 mile bike

100 air squats

.75 mile bike

100 abmat situps

41:33 omfg this was a lot.

10 min bike (cals)

81

2.5 min rest

10 min AMRAP:

30 stepups

20 RKB @ 16kg

10/arm KB strict press @ 12kg

3+10

2.5 min rest

10 min bike (cals)

79

2.5 min rest

10 min AMRAP:

30 situps

20 squats

10 pushups

4+17

2.5 min rest

10 min bike (cals)

81

Push Press 5-3-1-1-(F)-1-(F)-(F) @ 85-105-125-135-(140)-140-(145)-(145) 

Nasty Girls 

3 rounds of: 

50 air squats 

7 (jumping bar) muscle ups (not Rx) 

10 hang power cleans @95 

11:27 PR! 

Accumulate 3 minutes of plank

For time:
100 cal bike (9:57)
+
5 rounds of:
20 squats
20 Russian kb @ 24kg
20 pushups
20 situps
(16:41)
+
100 cal bike (11:22)

38:00

Some pullups, some of them weighted @ 5 lbs

40-30-20-10
pushups
situps
squats

11:18

50 cal bike w/ 10 squats every 2 min (start w/ squats)
5:21

70 cal row w/ 5 burpees over rower every 2 min (start w/ burpee)
7:09

10 min AMRAP:
10 wall balls, 14lbs 9'
200m run
10 box jumps 20"
(4+10)

2 min rest

10 min AMRAP:
8 cal bike
15 toes to bar
20 double unders
(4+4)

2 min rest

10 min AMRAP:
40 air squats
500m row
4 rope climbs
(1+224)

CrossFit Okoboji!

25 min partner AMRAP:
50 cal bike (alternate every 10 cals)
50 synchro squats
25 ball slams (13-12)

4 rounds + 18 cals

8 rounds of:
20 seconds work / 10 seconds rest of each of:
kb swings @ 16kg [10-10-10-10-10-10-10-10]
toes to bar [8-8-8-8-8-8-8-8]
kb deadlift high pull @ 16kg [11-11-11-11-11-11-11-12]
goblet squat @ 16kg [8-8-8-8-8-8-8-9]

Then accumulate 4 min of L-sit, +10 squats every break

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!

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