1 mile in 7:10 PR!!!!

7 rounds of:
1 min assault bike
1 min rest
1 min burpees
1 min rest
(75 cals bike & 101 burpees)

Then 3x every 5 minutes:
5 assisted ring dips
1 lap farmer carry @ 2x12kg
60 sec hollow hold

3 rounds of:
60 sec - handstand hold
60 sec - pistols
30 sec - hollow hold
30 sec - arch hold
60 sec - rest

Then 7 rounds for time:
10 cals assault bike
10 box jumps @ 20"
3 pillar there / back kb front rack carry @ 12kg (per hand)
16:11

Tabata goblet squat @ 8 lbs - 12-10-9-9-11-11-12-11 (86)
30 sec rest
Tabata lunges (74)
30 sec rest
Tabata hollow hold
30 sec rest
Tabata double unders (218)

=378

2 rounds for time:
1k row (4:11.7 first round)
30 hollow rocks
30 quarter squat jumps
400m run

16:41 total

+ 10 minutes muscle up skill work

12 Bench Press @ 65-75-100(PR!)-105(PR!)

5x EMOM:
1: 10 kb sumo deadlift high pull + max updowns
2: 10/arm kb clean + max updowns
3: 10/arm kb snatch + max updowns
4: chill

78 total updowns

Run to gym (1.2 miles)

Squat clean 3-3-3-3-2 @ 33-77-99-121-143(PR!)

Then 10 rounds for time of:
5 pullups
10 wall balls
15 situps
~12 minutes (clock got weird)

Shoulder press 5-5-3-3-1-1-F-F-F @ 35-55-75-85-95-105-(110)-(110)-(107)

10 min AMRAP:
5/arm kb snatch @ 16kg
10 CTB pullups
15 pushups

(4 rounds)

Back squat 5-5-3-1-1-1-1-1-F @ 85-135-155-165-175-185-195-205-(215)(bail not fail)

7 min AMRAP:
7 hang power clean @ 65
7 lateral burpee over bar

7 rounds + 7 reps