5/leg Back Rack forward lunge @ 65-85-85-65-65 

Bat Wings 

For time: 

30 cal bike 

30 deadlift @ 155 

30 lateral burpees over barbell 

9:07 (PR!)

6x EMOM 

min 1: 3 seated box jump @ 24" 

min 2: 2 power snatch @ 75-95-95-95-95-95 

20 min AMRAP: 

25 ft overhead walking lunge @ 65 

8 burpees over barbell 

25 ft overhead walking lunge @ 65 

6 rounds + 27 reps

8 min EMOM:
3 front squats @ 105

10 min AMRAP:
250m row
10 kb cleans (5/arm) @ 16kg
10 single arm kb lunge (5/side) @ 16kg

4 rounds + row + 7

8 min EMOM:
3 front squat @ 105

5 min rest

5 min EMOM:
2 power cleans @ 115

5 min rest

5 min AMRAP:
1 power clean @ 95
2 front rack lunges @ 95
3 front squats @ 95
(10 rounds + 1 rep)

Back squat 5-5-3-3-3 @ 85-135-165-185-200(PR!)

4 rounds of:
16 kb walking lunges @ 16kg
8 cal row
5 CTB negatives
45 sec rest

10:43

Team workout w/ Pam!

4 sets:
60 sec - max cals row (15-17-15-17)
60 sec - rest
60 sec - max Russian KB swing @ 24kg (23-23-24-26)
20 sec - rest
60 sec - max plate ground to overhead @ 25lb (18-19-17-18)
20 sec - rest
60 sec - max in-place forward lunge @ 16kg (20-22-20-26)
20 sec - rest

power clean: build to heavy double

5 rounds for time:
30 russian kb @ 12kg
20 in place goblet lunge @ 12kg

Back Squat 5-3-2-2-2-2 @ 45-65-75-80-85-90 kg = 99-143-165-176-187-198 lbs

21-15-9
Box jumps
DB rack lunges @ 2x20lbs
Pushups
6:48

6 minutes of:
125m row
8 OH lunges w/ 25lbs
(5+116m)

3 min chill

6 minutes of:
30 double unders
8 pullups
(4? 5? this got weird)

3 min chill

6 minutes of:
6 cal assault bike
8 kb burpees @ 16kg
(3+2cals)

25 minutes AMRAP:
Partner 1: max cal row until Partner 2 is finished
Partner 2:
5 ttb
10 pushups
15 lunges w/ plate overhead (25 lbs)

10 rounds for time, alternating exercises w/ teammate (Daniel!):
10 overhead lunges @ 25 lbs
10 burpee box jumps @ 20"
400m run
(25:43)

Every 2 min: back squat 5-3-2-8-8-8-8 @ 115-135-165-115-135-155-165(PR!)

14 min AMRAP:
40 cal row
30 kb walking lunges w/ 16kg goblet
20 hang power clean @ 95
10 toes to bar
(2+6)

Every 2 min: front squat 5-3-2-5-5-5 @ 85-115-135-95-95-105

Every 90 sec: 3 power snatch touch and go @ 75-85-95(PR?)-85-85

3 rounds of:
20 kb walking lunges @ 16kg (goblet)
30 sec rest
20 hollow rock
30 sec rest

12 min EMOM:
2 squat clean @ 105

Deadlift 5-3-2-3-3-3-3-max(3) @ 155-205-225-195-215-235-240-205

3 rounds of:
min 1: 8/leg goblet kb lunge @ 15 lbs
min 2: 8/leg RDL w/ 15 lbs
min 3: 30 sec toes to bar (8-10-11)

5 rounds: EMOM
Minute 1: AMRAP Front rack lunges @ 55
Minute 2: AMRAP Push press @ 55
Minute 3: AMRAP Deadlifts @ 55
Minute 4: AMRAP Hang cleans @ 55
Minute 5: AMRAP Front squats @ 55
Minute 6: rest

Lunges: 18,16,14,14,16
Push Press: 20,20,21,22,23
Deadlifts: 25,23,20,25,26
Hang cleans: 23,23,24,23,23
Front Squats: 14,13,11,15,15

Hurdle hop w/ 1 step approach x2 @ 35-36.25-36.75-38.25(F)-37.75(1F)

Snatch grip deadlift 5-3-2-4-4-4 @ 85-115-135-135-135-145

Every 2 min:
20 kb walking lunges, 2 w/ 2x20lbs, 3 in place 2/ 2x12kg

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

Shoulder PT

7 min AMRAP:
50 double unders
20 deadlifts @ 95
(3+61)

2 min rest

7 min AMRAP:
30m sled push @ 90 lbs
30 kb swings @ 16kg
(3+0)

2 min rest

7 min AMRAP:
50 lateral bar hops
20 bar overhead alternating lunges @ 55
(2+50)

2 min rest

7 min AMRAP:
15 DB thrusters @ 25 lbs
15 pullups
(2+9)

Every 2 min:
Front Squat 5-5-3-2-5-5-5 @ 85-105-115-135-125-125-125

Every 2 min:
3 Power clean @ 85-105-125-145-150(PR!)

Every 2 min:
24 walking lunges w/ 2x12kg farmer carry

15 min steady pace:
15 cal row
5/arm Turkish getup

Rest 3-5 minutes

15 min AMRAP:
20 V-ups
10 overhead walking lunges w/ <16kg each arm (not sure of actual weight but I didn't Rx)
(7 rounds + 7 reps)