Back squat 6-4-2 @ 135-165-185

Then some Tabata fun (8 rounds AMRAP of 20 seconds work,  10 seconds rest):

Tabata med ball squat @ 14 lbs

30 seconds rest

Tabata pushups

30 seconds rest

Tabata wall balls @ 14 lbs, 9'

96 / 68 / 50

Buddy workout with JJ!

12 min AMRAP:

24 cal row

100 double unders

24 wall balls @ 14lbs, 9'

2 min rest

12 min AMRAP:

24 hang power clean @ 95

100 double unders

24 cal row

897 reps total

Bench Press 5 @ 35-85-105-110-120(PR!)-125(PR!)

4x EMOM:

min 1: 15 hang power clean @ 75

min 2: 10 dips (matador)

min 3: 15 wall balls @ 14 lbs, 9'

min 4: 10 cal row

HPC and WB went unbroken

75 wall balls @ 14 lbs, 9'
75 power cleans @ 75
75 cal row

22:51

Filthy Fifty

50 box jumps, 24"

50 jumping pullups

50 kb swings, 16kg

50 walking lunges

50 knees to elbows

50 push press @ 45 lbs

50 back extensions

50 wall balls @ 20 lbs

50 burpees

50 double unders

30:25 (PR!)

12 Days of Christmas!
(done like the song)
1 clean & jerk @ 135
2 deadlifts @ 135
3 burpees
4 band pullaparts (Rx is pullups but it's hurty)
5 box jumps @ 20"
6 wall balls @ 14 lbs, 9'
7 Russian kb swings @ 16kg
8 ring dips
9 pushups
10 kb RDLs @ 16kg
11 situps
12 front squats @ 135

32:15 (PR!)

6x EMOM:
min 1: 3 seated box jumps @ 24"
min 2: 3 power snatch @ 75

7 min AMRAP:
7 power snatch @ 65
10 wall balls @ 14lbs, 9'
(4 rounds + 4 reps, not my best day)

2 power snatch @ 65-65-75-75-75-85-95-(105F1)-(105F1)-(105F1)

Karabel:
10 rounds of:
3 power snatch @ 95
15 wall balls @ 14 lbs 9'

15 min cap +22 reps (Technically a PR!)

Power clean 5-3-1-1-1-(F)-1-(F)-(F)-(F) @ 85-115-135-145-155-(165)-165-(170)-(170)-(170)

4 rounds of:
5 power clean @ 105
10 step ups @ 18"
15 wall balls @ 14lbs, 9'

7:02

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

Handstand hold work
* wall
* free standing

Handstand walk work

5x every 3 min:
12 cal bike
max wall balls in remaining time @ 14 lbs 9'

137 wall balls (25-56-83-109-137)

1 hang squat clean @ 85-115-135-145-155(PR!)-160(PR!)-165(PR!)

3 min rounds until failure:
5-7-9-11-13... power snatch @ 65
10-12-14-16... wall ball @ 14 lbs, 9'
5-7-9-11-13... toes to bar

4 rounds + 0 reps

Then some rope pullups and some legless rope climbs

Back squat 5-5-3-20 @ 35-85-125-145(PR!)

20 min AMRAP:
10 box jumps
25 wall balls
10 ring dips

5 rounds + 4 reps

Karen on the Run
3 rounds of:
50 wall balls, 14 lbs 9'
20 cal bike
100 double unders
400m run

29:34

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)

"Orange Juice"

For time:
600m 60-lb sand bag carry
25 wall balls (14lbs, 9')
50 burpee box jumps (20")
25 wall balls
600m 60-lb sand bag carry

23:52

3 rounds of:
10 barbell hip thrusts @ 85
10/leg Romanian deadlift @ 20 lbs

10 rounds of:
5 deadlift @ 105
10 pushups
15 wall balls @ 14 lbs 9'

16:39

For time:
100 double unders
80 lunges
60 kb cleans @ 16kg
40 wall balls
20 situps
40 wall balls @ 14 lbs, 9'
60 kb cleans @ 16kg
80 lunges
100 double unders

21:13

3x8 front squats, 40X1 tempo @105

3 rounds of:
25 unbroken wall balls
10 ring dips
20 box jumps
<2 min rest

12:40

Back squat 5-5-3-1 @ 85-135-155-175

There was a metcon. I quit 31 wall balls into it because I was light-headed.