Deadlift + Double under/KB swing/Russian twist

Deadlift - set of 5, then 2x5 at 80% of that
320/260

3 Rounds for Reps
3 Minute Clock
60 Double Under Buy In (Mod = 120 SU)
Then AMRAP
15 Russian swing, 1.5pood
15 Russian Twists 20/14 Med Ball

Shoulder press + Ring row/Burpee/Overhead lunge

Should press - 3x10
85lbs
Nervy but not too bad. Probably shouldn't have pushed through it.

20 – 15 – 10 – 5
Ring Rows
Burpee Jumps to a Plate
Overhead Lunges 45/25

7:45

Back squat + Run/Ring dip/Box jump/KB swing

Back squat - 4x6 at 65%
195lbs

3 Rounds
Run 400m
10 Ring Dips
15 Box Jumps 24/20
20 Russian Kettlebell Swings 1.5/1 pood

9:38

Hang snatch + Snatch complex/Double under

Hang snatch - heavy single
145lbs

EMOM for 16 Minutes
Odd Minutes (1st, 3rd, 5th, etc.)
Snatch Pull @ 80% of Heavy Rep Above
Snatch from the Floor
Hang Snatch
Overhead Squat
Even Minutes (2nd, 4th, 6th, etc.)
25 Double Unders

135lbs

K2E/Push up/KB swing

Partner AMRAP for 20 Minutes
Run 200m
5 Knees to Elbows
10 Push Ups
15 Russian Kettlebell Swings 2 pood
Alternating Run/Movements, one partner runs while the other performs as many of the movements as possible. Score is total reps of the movements completed.

588 reps with Carver

Deadlift + Run/Front squat/Burpee

Deadlift - heavy triple, then 3x2 at 80% of that
335/275

11 Minute Clock
Run 1200m
Then AMRAP
7 Front Squats 135/95
7 Burpee Lateral Hops

Should press + Row/Push up

Shoulder press - 10RM then -5% for 10, -10% for 10
90lbs
I don't think I did the drop sets due to nerviness

10min AMRAP
Row 250
15 push-ups

5 rounds + 77m

Ring Rows + Pull Ups/KB Deadlifts/Box Steps

5 Sets of 5 Ring Rows with a 5 second hold on the last rep of each set.

Three Rounds for Reps
AMRAP in 3 Minutes
5 Dead Hang Pull Ups
10 KB Deadlifts (5 each side) 53/35
10 Box Steps 24/20
Rest 1 Minute

241 reps

Snatch + Back squat

Snatch - heavy single
171 for a PR
I have a video of this one

Back squat - heavy single
300lbs for a PR
Finally! WL style belt

Clean + Clean/Front squat

Clean - heavy double
195lbs

2x3 at 85% of double
165lbs

EMOM for 8 Minutes
Clean @ 75% of Heavy Double Above
Clean from the Knee
Front Squat

145lbs

Back squat + Double under/KB swing/Goblet squat

Back squat 3x5 at 75%
221lbs
Little blue plates!

4 Rounds
21 Double Unders
15 Russian Kettlebell Swings 53/35
9 Goblet Squats 53/35

4:23

Pull ups + Run

5 sets of 12 pull ups

For Total Running Time
Run 200m; Rest 30 Seconds
Run 400m; Rest 1 Minute
Run 800m; Rest 2 Minutes
Run 800m; Rest 2 Minutes
Run 400m; Rest 1 Minute
Run 200m
Start a running clock, complete all intervals with rest then subtract rest time of 6:30 for total running time.

9:22

Deadlift + KB Swing/Ring dip/Box jump

Deadlift - heavy 5 then 2x3 at 80% of that
305/245

AMRAP in 9 Minutes
10 Russian swings, 2pood
7 Ring Dips
9 Box Jumps 24/20

7 rounds + 6 reps

Front squat + Double under/Deadlift/Run/Box jump

Paused front squat - 3s pause in bottom, no bounce
4x3 at 170lbs

AMRAP in 10 Minutes
30 Double Unders
5 Deadlifts 205/135
Run 200m (100m = 1 Rep; 200m = 2)
10 Box Jumps 24/20

4 rounds + 19 reps

Clean + Clean/Double Under

Clean double - 195

EMOM for 14 Minutes
Odd Minutes (1st, 3rd, 5th, etc.)
Clean Pull @ 65 – 75% of above
3 Count Knee Pause
Clean from the Knee
3 Count Descent
Clean from the Floor
Even Minutes (2nd, 4th, 6th, etc.)
20 Double Unders

135lbs

Should press + Power clean/Pull up

Shoulder Press - heavy single
115
Nervy, had to stop

AMRAP in 11 Minutes
Run 200m
5 power clean 115/75
7 Dead Hang Pull Ups

5 rounds + 2 reps

Front squat/back squat + Wall ball/burpree box jump/KB swing

FRONT SQUAT/BACK SQUAT 2/4 (4 SETS OF 2/4 @ 90%)

230lbs
Heavy. No belt

3 Rounds for Reps
1 Minute Wall Ball Shots 20/16
1 Minute Burpee Box Jumps
1 Minute Russian Kettlebell Swings 1.5/1 pood
1 Minute Rest

180

Snatch + Clean

Pull to below knee, 2 count hold, snatch from there, control descent to below knee, 2 count hold, snatch from there, control descent to floor
Hit 145
Hit first snatch at 150 in one of my attempts at that weight

Clean double, control descent to floor on second rep
190

Back squat + Clean/Pull-up/Run

4x3 paused back squat, 3s pause in bottom of each rep
180lbs

3 rounds for time
7 cleans (full), 135lbs
9 strict pull-ups
Run 400m

9:40

Snatch + Snatch pull + Airdyne

Snatch pull + 2 hang snatch below knee
145
Hit one hang at 150, but it was my third miss of the day (missed once each at 135 and 145 on first snatch)

Snatch pull 3x3 at 100%
170lbs

Airdyne
5 mins moderate
Rest
10s all out/50s easy x 7
Rest
5 mins easy