2021-11-07 WoD

 A. Run 4.1km; 22:39; 5:31 pace

2021-11-06 WoD

 WARM
std warmup
2 rounds
{
5/arm DB thruster 25#
10 KB deadlift 36"
3 pullups
}

MAIN

//was a partner workout, but odd man out I did it alone

A. 22 min AMRAP
{
15 pullup
20 one arm DB thruster 35# (Rx was 50#)
30 KB deadlift 53#

* Sometime between the 0 and 10 min mark, do an 800m row - I just did it out of the gate
}
score: Row + 4 rounds + 15 pullup + 10 thruster

2021-11-05 WoD

 WARM
std warmup
1 mile AirDyne
clean & jerk drills w bar

MAIN

A. Work to a heavy-ish PowerClean + PushJerk
3x45, 3x95, 3x115, 2x135, 1x155

B. EMOM 15:
{
min 1: 3-5 (I did 3) Power Clean + PushJerk 135# (Rx was 155)
min 2: 14-20 (I did 14) Goblet Lunge 35# (Rx was 53#)
min 3: rest
}

C. Tabata, alternating between:
{
- flutter kicks (~20)
- ab mat situps (12)
}

2021-11-04 WoD

 WARM
2 min AirDyne
std warmup

MAIN

A. 5 rounds, not for time
{
8 reps reverse grip bench press (45, 4x65)
6 reps DB deficit pushup
}

B. 4 rounds, not for time
{
10 cal AirDyne
50' sled push 90#
10 DB front rack side-step 2x35#
}

2021-11-03 WoD

 WARM
500m row
std warmup

MAIN

A. 4 rounds, not for time
{
6 ring rows off high box
20s hollow hold
20s superman hold
3 Ring MU transitions (w feet on floor)
}

B. 20 min AMRAP. Every 4 min, starting at 0:
{
5 Burpee pullup
10 wallball 20#
15 KBS 63#
Row remainder of 4 min for distance
}
score is total distance: 5 rounds, scoring: 550, 450, 410, 380, 430m = 2200m

C. 1 strictMU 
(I added at the end just to see if I could still do one!)

2021-11-02 WoD

 WARM
std warmup
2x45s SU
2x45s DU
snatch drills w PVC

MAIN

A. In 12 min, work through following complex, increasing weight as you go
{
Power Snatch w 2s pause at the knee
Hang Power Snatch
BtN Snatch Grip Push Press*
}
2x45, 2x65, 2x75, 2x85, 1x95*, 1x105*
* Dropped the PPress for the heavier rounds

B. 6 min AMRAP
{
5 Power Snatch 75# (Rx was 115#)
6 Box Jump 30"
}
4 rounds + 2 reps

2 min rest

C. 6 min AMRAP
{
5 Hang Power Snatch 75#
6 Box Jump 24"
}
5 rounds + 1 rep

2021-11-01 WoD

 WARM

3 min Airdyne
std warmup
several of movements below

MAIN

A. 4 rounds, not for time
{
4-10 Strict pullup (I did 8,6,6,6)
4-10 Strict ring dip (I did banded, 5,5,5,5)
}

B. 5 rounds for time, 15 min cap
{
5 Front Squat 115# (Rx was #155)
10 T2B
12 Dumbell Hang Power Clean & Push Jerk (6/side)
20 DU
}
time: 12:10