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

Back squat 10-7-5-5-5 @ 85-105-125-155-175

100 cal bike in 12:11 (Storm)

200 cal bike in 23:14 (Captain Marvel)

9/11

For time:

2001m run

11 box jumps @ 24"

11 thrusters @ 105

11 CTB pullups

11 power cleans @ 105

11 handstand pushups

11 toes-to-bar

11 deadlifts @ 105

11 push jerks @ 105

2001m row

40:35 omg that was hard.

2 split jerks @ 85-105-115-135-(145F)-140-(145F)

Then for time:

50-30-10

push press @ 75

box jumps @ 20"

13:50

Back squat 6-4-2 @ 135-165-185

Then some Tabata fun (8 rounds AMRAP of 20 seconds work,  10 seconds rest):

Tabata med ball squat @ 14 lbs

30 seconds rest

Tabata pushups

30 seconds rest

Tabata wall balls @ 14 lbs, 9'

96 / 68 / 50