w/ 20lb db:

A1: Renegade Row: 4x 8-10 reps/side w/ 30 sec rest

A2: ipsilateral glute bridge floor press: 4x 10-12 reps/side w/ 30 sec rest

w/ a half full bottle of wiper fluid for the hold weight:

B1: weighted hollow hold: 4x 20 sec w/ 30 sec rest

B2: bench dip: 4x 8-12 slow reps w/ 30 sec rest

Then 3x for time:

15/side single arm suitcase deadlift @ 16kg

30 russian twist w/ 20 lb

45 mountain climbers

5:18

For time:
30 cal row
30 front squats @95
20 cal row
20 front squats
10 cal row
10 front squats

10:33

3 rounds of:
20 sec hollow hold
10 sec rest
20 sec suitcase hold
10 sec rest
20 sec Russian twist
10 sec rest
+1 min plank between rounds

+some stretching

8 min AMRAP:
200m run
7 up downs
7/side kb snatch @ 16kg
[3+60m]

3 min rest

8 min AMRAP samesies
[3+90m + not quite pukey]

3 min rest

3x:
60s hollow hold
60s Russian twist
30s glute bridge hold left
30s glute bridge hold right

2 min Assault bike
Nemesis warmup
Muscle up progression practices
handstand walk practice

20-15-10-5
abmat situp w/ behind head to overhead med ball @ 10lbs
Russian twist w/ 10 lbs

12 min EMOM:
min 1: 20 sec ring plank + 20 Russian twist
min 2: rest
min 3: 2 pillar kb OH walking lunge w/ 2x 10lbs
min 4: rest

15 min AMRAP:
50 double unders
15 squats
5 toes-to-bar
5 burpee pullups
6 rounds + 32

12 min AMRAP:
12 front rack lunge @ 65
8 toes-to-bar
12 wall balls
8 handstand pushups
3 rounds + 20

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

1k row warmup ~4:20
Foam rolling for dayyyyz

8 rounds of:
30 seconds row
15 seconds rest
(1177m total)

2x 30 sec handstand hold
5x 5 handstand pushups w/ 2 min rest

EMOM:
min 1-3: 20 sec L-sit hang
min 4-6: 20 sec bent knee hang

3 rounds of:
40 Russian twist w/ 10 lb medball
1 min rest

3 rounds of:
Min 1: 30 sec hanging L sit
Min 2: 30 sec banded woodchoppers
Min 3: 30 sec strict TTB
Min 4: 30 sec Russian twist

Did 1 round and quads got reeeeeally cramped. Did only the woodchoppers after that.


Then "Pulling Annie Up":
50-40-30-20-10:
double unders
abmat situps
+10 CTB pullups between each round

11:16

Long-ish warmup

Workout was 3 rounds of 21 power cleans (65 lbs), 21 wall balls (14 lbs), 21 Russian twists (14 lbs).

I did 21 power cleans, ~5 wall balls, 21 Russian twists, ~7 power cleans, and then I was like, this is stupid and I need a rest day.

Future Me should recognize when I'm probably going to bail on the workout and just leave after the warmup.