100 cal bike in 11:32 (Captain Marvel)

Hang from pullup bar 55-30-25 seconds w/ 1 min rest

Shoulder PT

Clean and jerk 3-2-1-1-1-(1FJ)-1 @ 85-115-125-135-145-(150)-150

Back squat 5-5-3-3-3 @ 85-125-155-175-185

Then:

3 min max burpees

3 min rest

3 min max cals assault bike

35 burpees + 30 cals + not quite pukey in the last 20 seconds of the bike

200 cal assault bike in 24:53 (Captain Marvel)

Hang from pullup bar 40-30-30 seconds w/ 1 min rest

2 rounds of:

100 double unders

40 forward lunges

40 ring rows

10 perfect pushups

40 air squats

40 Russian kb @16kg

10 perfect pushups

22:22

Then hang from pullup bar 40-30-25 w/ 2 min rest

7x every 2 minutes, 1 snatch grip deadlift + 1 hang power snatch + 1 power snatch @ 65-75-85-85-90-90

Then some handstand pushup work

Then hang from bar 50-30-30 seconds

500 m row

3x:

- 50 abmat situps

- 20 ring rows

- 30 box jumps

- 20 pushups

- 50 double unders

500m row

26:33 -- fell off a cliff in the third round, esp with double unders