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