2021-11-14 WoD

 A. Run 3.94km; ~21:27min; 5:26 pace

2021-11-13 WoD

 WARM:
std warmup
3 rounds
{
max row cals 45s (switch w partner each minute)
rest on minute partner works
}
19,17,18

MAIN

A. Partner workout - 2 times through, each 5min amrap twice. Switch off w partner with each doing a full set while other rests.
{
A1. 5min AMRAP:
{
6 pullup
8 DB PushPress (2x25#)
10 DB Front Rack Box Stepups (2x25#
}
first time through: 2 rounds
second time through, 2 rounds + 18 reps

2 min rest

A2. 5 min AMRAP
{
6 burpees
8 KBS 53#
10 Goblet Lunge 53#
}
first time through: 2 rounds + 14 reps
second time through: 2 rounds

2 min rest
}

I added: 
B. 2 ring pullup, 1 strict MU

2021-11-12 WoD

 WARM
200m run
std warmup
clean drills

MAIN

A: Clean complex 5 rounds, warming up first
{
Hang Squat Clean
SquatClean
FrontSquat
}
warm: 1x45, 1x95, 1x115, x135
main: 5 rounds at 135

B. Superset w above 5 rounds:
10 banded PVC lat pulldown with 2s pause

C. 14 min AMRAP
100 DU buyin (did 62+20+18)
{
21 wallball 20#
15 SDLHP 75#
9 T2B
}
3 sets + 31 reps

2021-11-11 WoD

 WARM
3 block run (to gym)
15 cal AirDyne
std warmup

MAIN

A. 3-4 rounds (I did 4) not for time
{
6 ring dips (banded)
6 CG KB Pushup
8 KB floor press
}

B. 5 rounds not for time
{
16 alt DB gorilla row 2x25#
18 alt DB Hammer Curl
10 banded row
}

C. 5 min amrap. 1, 2, 3, 4.... of
{
DB Renegade Row 2x25#
Hang Power Clean & Push Jerk 95#
}
6 full rounds + 7 Rows

2021-11-10 WoD

 WARM
3 block run (to the gym)
2 block run (w class)
std warmup

MAIN

A. 5x5 back squat, 1s pause at bottom, increasing weight.
warm: 5x45, 5x95
main: 5x135, 5x155, 5x165, 5x175, 5x185

B. 9 min AMRAP.
500m row buy-in (~2min) then
{
7 pullup
11 DB Front squat 2x30#
}
6 rounds even

2021-11-09 WoD

 WARM
std warmup
several of movements below
3 rounds, nft
{
10 band pull-aparts 
10 wallball 14#
}

MAIN

A. EMOM 16
{
Min 1: LH Filly Press 36#KB/25#DB
Min 2: RH Filly Press 36#KB/25#DB
Min 3: 30s HSHold
Min 4: Rest
}

B. 5 rounds for time
{
10 LH KBS 36# (Rx was 53#)
10 S2O (PushJerk) 95#
10 LH KBS 36# (Rx was 53#)
20 Situp
}
time: 9:50

I added:

C. Strict MU
1 failed, 1 successful

2021-11-08 WoD

 WARM
std warmup
clean drills

MAIN

A. EMOM 6, increasing weight as you wish
{
1-2 PowerClean
1-2 HangClean
1-2 Front Squat
}
2 reps/set: 1@95 , 2@115
1 reps/set: 2@135 , 1@155

B. EMOM 5, 4 rounds
{
2 block run
7-5-3
{
PowerClean 95
BurpeeBarJump
}
rest remainder of 5 min
}
dropped a couple reps in the latter two rounds

I added:

C. 3x1 Tuck back lever