50 cal bike
Hellyer warmup

5 front squat @ 35-65-95-115-135-150(PR!!)

3x5 very banded pullups

Flight Simulator:
10-20-30-40-50-40-30-20-10 unbroken double unders
4:21 PR!!

6 min C2 bike 30 sec hard / 15 sec light (2647m total)

Flight Simulator
10-20-30-40-50-40-30-20-10 Unbroken Double Unders
4:41 (PR!)

3 rounds of:
8 dipping bird per leg @ 15lbs
5 kb OH press per arm @ 12kg

3x EMOM 20 sec bar hang L hold

100 cal assault bike in 12:26

Flight Simulator:
10-20-30-40-50-40-30-20-10 Double unders, unbroken
5:31 (PR, technically)

3x EMOM:
min 1: 45 sec Paloff Press
min 2: 45 sec Renegade row @15-10-10lbs
min 3: 45 sec Russian twist w/ 15lbs
min 4: 45 sec dragon flags

5 rounds for time:
1 gym lap farmer carry @ 24-24-20-20-20kg
15 Russian kb swings @ ^
10 TTB
12:50

For time:
21 thrusters @ 65
3 rope climbs
15 thrusters @ 65
2 rope climbs
9 thrusters @ 65
1 rope climb
7:36