25 minutes AMRAP:

30 Russian KB swings @ 24kg

15 cal bike

50 m/side single arm farmer carry @ 24kg

15 cal bike

4 rounds + 36 reps

Then Annie w/ new no-arm situps:

8:22

8 min AMRAP:

10 alt db snatch @ 35lbs

10 air squat

10 cal bike

(3 rounds + 8 snatches)

2 min rest

8 min AMRAP:

3 pillar kb farmer carry @ 2x24kg

10 box jumps

(8 rounds + 3 pillars)

2 min rest

8 min max cals row (114)

4x EMOM:

min 1: 6-8/side single arm kb push press @ 35-40-40-40 lbs

min 2: 6-8 db hang power clean @ 35-40-40-40 lbs

min 3: 30 sec max ring rows

4x EMOM:

min 1: 15 push press @ 75 lbs

min 2: 15 toes to bar

min 3: 15 box jumps @ 20"

min 4: 30 sec kb farmer carry @ 2x24kg

4x:
10 db bench press @ 2x 30-35-40-45(PR!)
30 sec rest
15 barbell inverted row
30 sec rest

15 minutes of:
* 3 pillars left-up-right-down carry w/ 2x16kg
* 3 pillars right-up-left-down carry w/ 2x16kg
* Some time hanging on a bar
* 5 strict ring dips
(5 rounds of this)

Sumo deadlift 3-3-2-2-1-1-1 @ 125-175-215-235(PR!)-245-265-275(PR!)

Goblet squat 10-5-5-25- @ 16-20-20.5-24kg

10 min AMRAP:
Farmer carry 2 pillars there-and-back, alternate with partner (Sims!)

15 rds @ 2x32kg

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

3x every 5 min:
3 weighted chinups 30X1 @ 10 lbs
6 pillars farmer carry @ 2x24kg
max ring row (11-8-8)

Then 6 rounds of:
45 sec max double unders
45 sec rest
45 sec max Russian kb swings @ 24kg
45 sec rest

56-61-55-57-68-70 du
21-23-22-22-23-23 kb
501 total

4 power clean w/ 2 sec pause above knee @ 85-95-105-115 w/ 2 min rest

For time:
50-40-30-20-10
Russian kettlebell swing @ 16kg
Box jump 20"
+100' farmer carry between sets @ 2x24kg

17:10

Every 90 seconds:
Deadlift 5-3-3-3-3-3-3 @ 125-195-195-205-215-225-235

Floor press 3-1-1-1 @ 105-125-135-145

5x AMRAP:
Max body weight floor press 1-0-0-0-0 <-I think I did this at 150 - PR!
Max pullups 11-12-10-8-10

3 laps farmer carry @ 2x 24kg

3 rounds of:
AMRAP toes-to-bar 7-5-7
AMRAP double unders 39-52-75
max seconds L-sit 13-10-18

3 laps farmer carry @ 2x 24kg

3 rounds of:
6 Cuban press w/ 10lb plates
2 Turkish getup per arm w/ 15lbs kb

Every 2 min:
2 power snatch + 2 overhead squats @ 65-75-85-95

10 min AMRAP:
1 lap farmer carry w/ 2x24kg
30 double unders
15 Russian kb swing @ 24kg
10 toes-to-bar
3 rounds + 1/2 lap

2 rounds of:
5 min AMRAP + 2 min rest:
30 double unders
10 power snatch @ 55
3 rounds + 31
3 rounds + 32

8 minute AMRAP:
130 single unders
8 wall balls @ 10', 14lbs
6 TTB
4 step ups @ 20"
(3 rounds + 133)

4 min rest

8 min AMRAP:
200m run
12 Russian kb @ 16kg
8 ring rows
4 overhead squat @ 85
(3 rounds + 200)

4 min rest

8 min AMRAP:
12 cal assault bike
10 goblet squat @ 16kg
5/arm kb thruster @ 16kg
5 burpees over kb
(2 rounds + 7)

4 min rest

8 min AMRAP:
30 double unders
1 track length farmer carry @ 2x24kg
6 GHD situps
2 skin the cats
(3 rounds + 31)

+ 20 min assault bike

Snatch Deadlift + Hang Snatch High Pull + Hang Snatch 2.1.1 @ 25-35-37-37-39kg w/ 2-4 min rest

Push Press with 5 sec OH pause 3-3-3 @ 39-45-49kg w/ 1 min rest

3 rounds of:
AMRAP-minus-3 ring dips (5-5-5)
60 seconds rest
8 GHD raises 31X0
2 min rest

5 RFT:
2 lengths of track farmer carry @ 2x24kg
15 feet-elevated ring rows
AMRAP unbroken strict ttb (6-7-7-6-7)

17:41

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

3 rounds of:
minute 1 - 45 sec farmer carry w/ 24kg kbs
minute 2 - 45 sec front plank on rings
minute 3 - 45 power russian swing @ 16kg
minute 4 - 45 sec hanging L sit (grip strength struggle bus here)

Then 5 rounds / person (partner w/ Kate) for time:
0.5 mile assault bike
10 double kb front rack walking lunge @ 20 lbs per hand
10:something? I think? Didn't write this one down.

(Shoutout to Dardano who is TOTALLY DEFINITELY PAYING ATTENTION TO THIS NOW)

Deadlift 5-5-3-2-2 @ 125-175-225-255-275

Deadlift 3-3-3-3-3 @ 230 w/ 90 sec rest

Then 2 rounds of:
8 RDL @ 95 lbs
8 barbell row @ 95 lbs
8 chinups w/ 2nd-smallest band
8 good mornings @ 95 lbs


Then bonus workout with Carol:
10 minutes toes-to-bar practice

12 min EMOM:
min 1: 30 seconds max toes-to-bar
min 2: max time hang on bar
min 3: 30 seconds max burpees

TTB: 11-8-11-9
Hang: 60-26-32-32
Burpees: 7-10-10-11

Then 2x max distance farmer carry w/ 2x24kg: 9 pillars, 8 pillars (idk the distance between pillars though...maybe 15 feet?)

5-8 minutes - toe-to-bar practice

Then 4 rounds of:
min 1 - 20 sec max toe-to-bar
min 2 - 30 sec farmer carry around rigs

Then 10 min AMRAP:
60 sec assault bike
14 overhead walking lunge @ 25lb
10 wall balls @ 14lb

Back squat 5-3-2 @ 35-85-135

Then 2 rounds of:
5 back squat @ 135
5 kb row per arm @ 16kg

Then 2 rounds of:
5 deadlift @ 165
5 floor press @ 45

Then max farmer carry, 16kg x2 (~250m)

Deadlift 5-5-3-1-1-1-F @ 95-145-195-215-235-255-(265)

4 x 40m Farmer Carry w/ 24kg kbs

3 rounds of:
8 front squats @ 30X1 @ 55-75-85 lbs, 90 sec rest
farmer carry 12kg kettlebells ~50m, 90sec rest

Then some handstands and hang-from-bar work