15 min EMOM:
Min 1: 4 pistols per leg w/ largest small band (smallest medium band? it was red) at mid-thigh height
Min 2: 30 seconds double unders
Min 3: 4 handstand pushups

Then Front Squat 8-6-4-5-4-3 @ 35-85-115-140(PR!)-155(PR!)-160(PR!) w/ 2 min rest

Then 3 rounds of:
Min 1: 5 dumbbell floor press @ 30 lbs per arm
Min 2: 45 sec ring pushups (11-9-10)

Then 8 min AMRAP:
80 wall balls @ 14 lbs
50 Russian kb swings @ 24kg
20 cleans @ 75 lbs

0 rounds + 80 + 50 + 4

CrossFit Open 16.1!!

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge @ 65 lbs
8 burpees over (facing) barbell
25-ft. overhead walking lunge @ 65 lbs
8 chest-to-bar pull-ups

6 rounds + 25ft + 1 burpee = 162

Was not super muscle-fatigued. Definitely wanted to vom though.

75 double unders
Power snatch 5-3-2-1-1-F-F-F @ 35-65-85-95-105-(110)-(110)-(110)
105 double unders
5 muscle up band transitions w/ 2 press outs
80 double unders
5 muscle up band transitions w/ 2 press outs
90 double unders
5 muscle up band transitions
50 double unders

3 rounds of:
Min 1: 30 sec hanging L sit
Min 2: 30 sec banded woodchoppers
Min 3: 30 sec strict TTB
Min 4: 30 sec Russian twist

Did 1 round and quads got reeeeeally cramped. Did only the woodchoppers after that.


Then "Pulling Annie Up":
50-40-30-20-10:
double unders
abmat situps
+10 CTB pullups between each round

11:16

12 minutes EMOM:
1: 4 pistols per leg w/ orange (smallish-medium width) band stretched across barbell rack at mid-thigh height
2: 4 hspu

Then 500m row for time
1:49.7 PR!!

Deadlift 5-5-3-2-1-1-1 @ 125-175-215-245-265-285-300(PR!!!!!!)

Speed deadlift 3-3 @ 215

Power shrugs 5-5 @ 175
Good morning 5 @ 125
RDL 5-5 @ 125

Shoulder press 5-3-2-1-F-1 @ 35-65-85-100-110-105

5 bar muscle up attempts, aka 5 chest-to-bar pullups

Redo of Xfit Open 11.5:

20 min AMRAP:
5 power clean @ 110
10 ttb
15 wall ball @ 14lbs, 9'

8 rounds + 4 reps, a HUGE improvement from 2011!