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.

Back squat 5 @ 85-135-155-165-175

For time:

21 thrusters

100 double unders

15 thrusters

75 double unders

9 thrusters

50 double unders

12:16

10 min EMOM:

1 power clean + 3 front squat @ 65-85-95-105-115-115-115-125-125-125

Jim Beam:

9-15-21

Thrusters @ 65

Bar facing burpees

11:08

4x:

21 box jumps @ 20"

15 ring rows

9 thrusters @ 75

rest 60 sec

10:57

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

Fran:

21-15-9

thrusters @ 65

pullups

8:29

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

5 deadlift @ 125-175-225-250(PR!)

4 pillar handstand walk
+
4 rounds of
10 cal row
8 burpees over rower
6 thrusters @ 95
+
0.5 pillar handstand walk
(capped at 20 min, 2nd handstand walk was prescribed as 4 pillars)

For time:
27-21-18
Bar facing burpees
Thrusters @ 55
Row cals
+25 double unders after each round

22:38

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

3 deadlift @ 125-175-205-205-215-225-240

Then, with 2x12kg kbs:
10-9-6-4-2
Thrusters
Burpee deadlifts
Reverse suitcase lunges per leg

9:41

200m run
30 thrusters @55
5 burpee over bar
400m run
20 chest to bar pullups
5 burpee over bar
800m run
10 barbell rollouts
5 burpee over bar
400m run
20 pushups
5 burpee over bar
200m run
30 overhead squats @55
5 burpee over bar

24:23

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

Jackie:
1000m row
50 thrusters @ 35
30 pullups

9:44 PR!

8 min AMRAP:
10 cal bike
10 thrusters @ 55
8 box jump over @ 20"
[3 rounds + 9 reps]

60 sec rest

6 min AMRAP:
8 cal bike
8 thrusters
6 box jump overs
[3 rounds + 0 reps]

60 sec rest

4 min AMRAP:
6 cal bike
6 thrusters
4 box jump overs
[3 rounds + 0 reps]

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)

3x Every 5 minutes:
2 deadlifts @ 205
2 pillar handstand walk
10 step ups
max strict ring dips (3-4-5)

For time (15 min cap):
30 thrusters @ 65
30 pullups
60 wall balls @ 14lbs, 9'
30 pullups
30 thrusters @ 65

Cap + 12 remaining reps (166/180)

4 bench press @ 105-110-115 w/ 2 min rest

4 rounds AMRAP:
30 sec row
30 sec rest
30 sec thrusters @ 65lb
30 sec rest
30 sec box jump over @ 20"
30 sec rest

8-9-9-8
9-10-9-10
12-14-14-15
127 total

Every 2 min: 3 back squats @ 135-145-155-165-175

Every 2 min: 3 thrusters @ 65-75-85-95-105

Tabata mashup:
8 rounds of:
20 seconds double unders
10 seconds rest
20 seconds situps
10 seconds rest

398 total reps

10 min EMOM: 5 perfect pushups

Deadlift 10-5-5-5-5-1 @ 125-175-205-225-235-255

3 rounds:
10 thrusters
30 situps
50 double unders
8:04

Front squat 5-5-3-3-2 @ 105-125-135-155-165 (PR Tie!)

7x EMOM:
min 1: 5 thrusters @ 45
min 2: 15 seconds chinup hold
min 3: 15 box jump overs @ 20"

2001m row
11 box jumps @ 24"
11 thrusters @ 85
11 burpee CTB pullups
11 power cleans @ 125
11 handstand pushups
11 American kb swings @ 24kg
11 toes to bar
11 deadlifts @ 125
11 push jerks @ 85
2001m row

37:08