1. 2 power or squat clean on the minute for 12 minutes. Do which ever clean you are worse at. Heavy weight

2. 3 rounds
    10 deadlift 325/210
    10 burpee box overs 24/20

3. 5 muscle ups on the minute for 15 minutes

4. 20 hspu (45s/35s)
    row 1000
    20 hspu (45s/35s)

5. 20 wall ball 30/20
    rest 1 min x7
    after last set rest 1 min
    20 toes to bar
    rest 1 min x5

1. 13.4

2. 7 thrusters 195/130 rest 1 min x7

3. shuttle run 40 yards down and back twice then 6 muscle ups
    rest 1 min x6

4. with straps on the shoulders pull a very heavy object for 50 meters
    rest 5 min x3

5. 5 power snatch 175/120 50 double unders
    rest 1 min x8

1. Front Squat sets of 1

2. 5 clean to overhead on even minutes 225/145
    8 box jumps 30/24 on odd minutes
    20 minutes

3. row 500m
    60 chest to bar
    row 500m
    30 front squat 185/125
    row 500m

4. 7 muscle ups
     rest 60 sec x7

5. 15 hspu (two 45s each side/45 and 25 each side)
     rest 90 sec x4

1. Bench Press sets of 1

2. 10 one arm dumbell snatch with left arm rest 1 min 10 snatches with right arm rest 1 min
    x4 so total of 80 snatches. 100/70 lbs

3. 21-15-9
    power clean 135/95
    bar facing burpees

4. prowler push light weight 30 yards down and 30 yards back then do 7 bar muscle ups
    rest 1 min x6

5. 25-20-15-10-5
    hspu
    ghd sit ups

6. 10 rings dips on the minute 35/20 lbs for 5 minutes. 90 sec rest then 30 regular ring dips

1. Back Squat sets of 1

2. 15-12-9-6-3
    power snatch 155/105
    rest 1 min between sets

3. 10 squat clean 185/120
    20 hspu
    30 chest to bar
    5 squat clean
    10 hspu
    15 chest to bar
    10 wall overs

4. 20 muscle ups
    rest 3 min x3

5. tabata row until you reach 2000m

1. 7 thrusters 155/105 axle bar on even minutes
    7 box overs (can't land on top of the box) 24/20 on odd minutes
    30 minutes

2. sled push light sled 60 yards then 12 hspu
    rest 30 sec x5

3. 13.3

4. 10 power snatch 10 dips
    rest 1 min x3

1. 10 power clean 265/175
    rest 1 min
    10 power clean 245/160
    rest 1 min
   15 power clean 225/145
    rest 1 min
   15 power clean 205/135
    rest 1 min
   20 power clean 185/120
    rest 1 min
   20 power clean 135/95

2. row 500m
    15 muscle ups
    rest 3 min x3

1. Bench Press sets of 3

2. 10 hang power snatch 155/105 rest 1 min x5

3. 30 thrusters 95/65
    30 wall ball 20/14
    20 thrusters 115/75
    20 wall ball 20/14
    10 thrusters 135/95
    10 wall ball 20/14

4. carry heavy yoke 30 plus yards rest 30 sec carry back 30 plus yards and do 10 hspu (45/35)
    do entire cycle 5 times with 1 min rests between

5. 10 chest to bar on even minutes
    10 ring dips on odd minutes
    14 minutes wearing a 20/12 lbs weight vest

6. 50 ohs 115/75
    40 ghd sit ups
    30 calorie row
    20 box over 30/24
    100 double unders

1. Front Squat sets of 3

2. 20 squat clean for time 225/150
    full recovery
    20 squat clean 135/95
    full recovery
    20 squat clean 185/125
    full recovery
    20 squat clean 155/105

3. 2 min as many muscle ups as possible
    rest 3 min
    2 min calorie row
    rest 3 min
    2 min hand release push ups
    rest 3 min
    2 min toes to bar
    rest 3 min
    2 min bar facing burpees

4. 3 rounds
    5 wall overs
    5 db clean to overhead 75s/50s

5. row 1000m rest 3 min x5

1. back squat sets of 3

2. 5 bench press 225/145 then 10 chest to bar
    rest 1 min x10

3. 3 rounds
    7 clean to overhead 205/135
    run 50 yards
    7 box overs 30/24
    run 50 yards

4. row 300 meters then 7 muscle ups
    rest 1 min x5

5. 3 min as many hspu (45/35) as possible
    rest 2 min
    3 min as many ring dips as possible

6. 50 thrusters with just the bar as fast as possible

1. power snatch 10 reps rest 1 min x4. 155/105

2. 2 rope climb then 15 hspu rest 1 min x10

3. 13.2

4. 5 heavy tire flips 5 muscle ups rest 1 min x10

1. Front Squat sets of 5

2. 10 power clean 245/165 rest 1 min x4

3. row 1k
   30 toes to bar
   50 overhead squats 135/95
   30 toes to bar
    row 1k

4. 3 min as many wall ball as possible 30/20
    rest 3 min
    3 min as many box over as possible (no landing on the box) 24/20

5. row 500m 10 muscle ups
    rest 3 min
    row 500m 10 muscle ups

1. 13.2

2. Bench Press sets of 5

3. 7 power clean 225/145 14 hspu
    rest 60 sec x4

4. 20 power snatch rest 60 sec 40 ring dips

5. 6 sets of 5 unboken muscle ups. rest as little as possible

1. Push Press sets of 5

2. 15 squat snatch 135/95 rest 90 sec x3

3. 3 rounds
    10 thrusters 135/95
    10 chest to bar
    after the 3 rounds row 1k

4. 6 hspu on plates (9/6 inch deep) on even minutes
    5 muscle ups on odd minutes
    20 minutes

5. sled drive 30 yards (lighter weight) rest 30 sec sled drive 30 yards then 10 ring dips
   rest 1 min x7

Didn't post anything yesterday cause I did the open workout and other nonsense:)

1. Back Squat sets of 5

2. 5 clean to overhead 225/145 on even minutes
    10 wall ball 30/20 on odd minutes
    20 minutes

3. 3 rounds
    15 hspu (45s/35s)
    prowler push 20 yards (moderate to heavy weight)
    10 box overs 30/24
    prowler push 20 yards

4. 50 double unders on even minutes
    5 muscle ups on odd minutes
    20 minutes

5. row 500m
    20 hand release push ups
    rest 1 min
    row 400m
    20 hand release push ups
    rest 1 min
    300m
    20 hand release push ups
    rest 1 min
    200m
    20 hand release push ups
    rest 1 min
    100m
    20 hand release push ups

1. Push Press sets of 2

2. 10 overhead squats 175/115 on even minutes
    8 bench press 185/120 on odd minutes
    20 minutes

3. 4 rounds
    15 wall ball 30/20
    15 chest to bar
    run 50 yards between movements. workout ends after last set of chest to bar

4. push a light sled 25 yards down and 25 yards back
    then do 5 muscle ups
    rest 1 min x10

5. 2 rounds
    15 calorie row
    15 power clean with axle bar 165/110
    after the 2 rounds rest 5 min then repeat
   

1. Front Squat sets of 2

2. 4 clean to overhead 225/145 on even minutes
    10 toes to bar on odd minutes
    30 minutes
    middle 10 minutes do 15 toes to bar instead of 10

3. 3 rounds
    10 thrusters 185/120
    10 box hops 30/24
    10 ring dips

4. row 300m
    7 hspu ( two 45s a side/ 45 and 25 a side)
    rest 1 min x10

1. Bench Press sets of 2

2. 20 kb snatch left arm rest 1 min 20 right arm rest 1 min 16 left arm rest 1 min 16 right arm
    30 sec rest 12 left arm 30 sec rest 12 right arm 30 sec rest 8 left arm 30 sec rest 8 right arm
    no rest 4 right arm no rest 4 left arm. 70/55 lbs

3. 3 rounds
    5 rope climb
    5 power clean 245/160
    10 chest to bar
    5 power clean 245/160

4. 50 double unders
    10 hspu (45s/35s)
    rest 1 min x10

5. 4 muscle ups
    8 burpee with lateral hop on and over box 24/20
    3 muscle ups
    rest 90 sec x5

6. 50 burpee pull ups

1. Back Squat sets of 2

2. 5 deadlift 385/250 on even minutes
    5 bench press 235/155 on odd minutes
    20 minutes

3. 3 rounds
    21 hspu
    21 toes to bar
    after 3 rounds
    20 yard overhead walking lunge 45/25
    10 burpee plate overs
    20 yard lunge 45/25
    10 burp plate over

4. 7 muscle ups on even minutes
    10 yard HEAVY sled push odd minutes
    20 minutes

5. 20 calorie row
    20 wall ball 30/20
    rest 90 sec x5

1. 3 front squat on the minute for 15 minutes 300/195

2. 3 rounds
    5 power clean 225/145
    5 muscle ups
    3 rounds
    15 box overs 30/24
    15 ghd sit ups
    then finish with
    5 power clean
    5 muscle ups

3. 8 weighted ring dips on the minute for ten minutes. 45/25

4. row 500m
    10 lateral jumps over the slide part of the rower
    6 single arm sdhp each arm 70/55
    rest 90s x10

5. 30 hspu (45s/35s)
    30 burpees
    30 toes to bar

1. Bench Press sets of 4

2. 10 power snatch 135/95 rest 1 min x8

3. 20 shoulder to overhead 205/135
    30 chest to bar
    20 shld to oh 185/120
    30 chest to bar
    20 shld to oh 155/105
    row 1500m

4. 15-12-9-6-3
    hspu (45s and 25s/35s and 10s)
    after each set hold plank on elbows for 30 seconds

5. 10 box jumps 30/24
    5 muscle ups
    10 hand release push ups
    rest 1 min x6