2k row - 8:47.4

10-9-8-7-6-5-4-3-2-1
kb clean left @ 16kg
kb clean right @ 16kg
box jump 20"
(21:06)

Assault bike 5 min (30 cals)
Rest/stretch 5 min
Assault bike 5 min (42 cals)

Floor press close grip 10-3-2-8-8-8-8 @ 55-75-105-85-85-85-85(PR?)

3x EMOM:
min1: max chinup hold (20-16-21)
min2: max ring support hold (used dip bar for 2nd & 3rd rounds) (10-20-25)

Push press 5-3-2-2-2-2-2 @ 35-45-55-65-75-75-75 (lower back still way tired from Sun)

3 rounds of:
4 chinups 30X1
4 dip negatives

2 rounds of:
max time L hang
60 sec rest
max handstand walk
60 sec rest
max ring rows
60 sec rest
max handstand hold
60 sec rest

Every 2 min:
Front Squat 5-5-3-2-5-5-5 @ 85-105-115-135-125-125-125

Every 2 min:
3 Power clean @ 85-105-125-145-150(PR!)

Every 2 min:
24 walking lunges w/ 2x12kg farmer carry

6 min assault bike (46 cals)

Deadlift 5-3-2-10-10-10-3 @ 125-155-175-175-195-215(PR!)-220

Pushing Annie Up:
50-40-30-20-10:
Double Unders
Situps
+10 perfect pushups between each round
(11:07)

5 rounds, 60 seconds each thing:
Russian kb @ 24kg
Box jump 20"
Row (cals)
Burpees
Wall Ball (14lbs 9')
Rest

81-82-70-74-81 reps

Bench press 5-3-1-5-5-5 @ 85-105-115-115-115-115

3 rounds for time w/ 21 min cap:
25 cal bike
25 power snatch @ 55
25 overhead squat @ 55
(2 rounds + 16 cal)

7 rounds, each for time:
10 cal row
20 russian swing @ 24kg
10 burpee box jumps @ 20"
2 min rest

2:15
2:33
2:34
2:48
2:43
2:49
2:52

For time:
50 box jumps
50 pullups
50 American kb swings @ 16kg
50 walking lunges
50 knees to elbows
50 push press @ 35
50 arch rocks
50 wall balls (14 lbs, 9')
50 burpees
50 double unders
(33:19)

15 min steady pace:
15 cal row
5/arm Turkish getup

Rest 3-5 minutes

15 min AMRAP:
20 V-ups
10 overhead walking lunges w/ <16kg each arm (not sure of actual weight but I didn't Rx)
(7 rounds + 7 reps)

Bench press 5-3-2-3-3-(2F)-3-10 @ 75-95-105-115-120-(125)-120-105(max reps)

20 min AMRAP:
10 pullups
15 pushups
20 squats
(7 rounds + 17 reps)

12 min EMOM:
2 snatches @ 75

Deadlift 5-3-2-6-6-6 @ 155-195-225-215-220(PR!)-215

500m row

Assault Bike
8 min max cals (59)

Every 2 minutes:
Bench press 5-3-2-12-12-12-12 @ 65-85-105-85-85-85-85

9 min AMRAP:
8 L sit db press 30X1 w/ 2x 15 lbs
8 ring row 30X1
8 dips 30X1 w/ medium band
(4 rounds)

For time:
500m row
50 burpees
(7:21)