Front squat/Back squat + Run

4x3/5 front squat + back squat at 195

5 x 400m Run
With 60 Seconds Rest
For Total Time

10:22

Thurster + Burpee

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

14:48

Push press

4x3 at 145

Snatch + Double under/Wall ball/Power snatch

3 position snatch - hip, knee, floor
4x1 at 135

5 Rounds for Time
30 Double Unders
15 Wall Ball Shots 20/16
7 Power Snatches 95/65

10:41

Row/Toe to bar/Wall ball/Clean/Muscle up

14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

Finished the cleans

Snatch + Row/KB snatch/Box jump/Overhead squat/Muscle up

Hang snatch double
150
Straps. Very happy with this, 150 I think is my best ever from the hang above knee. New WL shoes!

2 hang snatch triples at 85-90%
135

Row 750m
50 Kettlebell Snatches 53/35 (Alternate as necessary)
30 Box Jumps 24/20
15 Overhead Squats 95/65
5 Muscle Ups (Mod with 3 Pull Ups + 3 Dips x 5)

10:32

Push press + HSPU/Power clean/Toe to bar/Lunge

Push press- heavy single, then 2x3 at 85-90%
Single at 165
Triples at 145

AMRAP in 9 Minutes
5 Handstand Push Ups (Mod = Seated DB Presses)
7 Power Cleans 115/75
9 Toes to Bar
11 Lunges (Each Side for 22 Total)

5 rounds + 10 reps

Back squat + Burpee/Wall ball/Double under

3x3 back squat
255
Rough going today. Back still sore from open workout from Saturday

3 Rounds for Reps
AMRAP in 3 Minutes
5 Burpees
10 Wall Ball Shots 20/14 to 10'/9'
25 Double Unders
Rest 1 Minute

298 reps

Deadlift/Box jump

CrossFit Open 13.3
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

1 box jump after deadlifts at 275 (116 reps)

Back squat + DB row

A/Bx5
A: 5 back squat, 3 exhale pause on last rep
B: 10x35lbs DB one arm bench row, each arm

Snatch + Row/KB swing/Push up

Snatch - heavy double from floor
145
155 for a single twice, second one with like a 10 yard run to make it

4 rounds for time
Row 500m
20 Russian KB swing
20 push ups

14:30ish

Press + Row

3x5 press with 3s hold at top of each rep
95lbs

Row
8x30s on 30s off
meters:
143
147
146
145
144
139
141
144

Back squat + Run/Situp/Pushup

Back squat 5x5
240

Run 400m
5 Sit Ups
25 Push Ups
Run 400m
10 Sit Ups
20 Push Ups
Run 400m
15 Sit Ups
15 Push Ups
Run 400m
20 Sit Ups
10 Push Ups
Run 400m
25 Sit Ups
5 Push Ups

13:04

Back squat + Back extension/Hip thrust

Back squat up to 245x3
Did some 3 exhales in warm up
Did sets of 5 bodyweight hip thrusts with 5s pause and stretched hip flexors between sets
Not much in the tank today

2xA/B 15s
A: back extension/hop extension, 45lbs BB
B: hip thrust, no pause, 135lbs BB

Double under + Back squat

1 min. max double unders
112

Back squat
Sets of 5, 3 exhale in bottom of last rep
135-165-185-185-185

Glute-ham raise + Back extension/glute bridge + Open book

2x5 glute ham raise (strict as possible)

4xA/B 15s
A: back extension/hip extension
0-15lbs plate-15lbs plate-35lbs bar
B: Glute bridge with barbell
0-95lbs bar-115-115

3x16 R/L open books, "heavy" band

Back squat + Airdyne

4x5 back squat
235lbs

Airdyne
3 sets of
3:00 at ~60rm, 1:00 at ~30rpm

Hike + Sled

1 hour hike
Sled pulls, used belt to pull
Brief set of ankle pulls