100 cal bike in 11:32 (Captain Marvel)

Hang from pullup bar 55-30-25 seconds w/ 1 min rest

Shoulder PT

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

200 cal bike in 22:38 (100 cal in 11:11)

max bar hang (68 sec)

3x for quality:
2 parallel bar walk
10/side single arm ring row
20s active hang from pullup bar
20s - handstand hold

6 rounds of:
5 muscle up from knees
5/side kb step ups @ 12kg, 20"
200m run
rest 2 minutes

Back Squat 5-5-5-3-2-1-(1F) @ 35-85-135-165-185-195-(205, not sure if deep enough)

Then 2 rounds of:
30 seconds bar hang
50 seconds tricep extension hold

Partner workout -- one partner does static hold while other partner does work.

Round 1 Work:
25 wall balls @ 14
15 toes to bar
Round 1 hold:
top of deadlift @ 75

Round 2 work:
25 box jumps @ 20"
15 pullups
Round 2 hold:
overhead barbell @ 75

Round 3 work:
25 power cleans @ 75
15 handstand pushups
Round 3 hold:
hang from pullup bar

Round 4 work:
25 back squats @ 75
15 shoulder to overhead @ 75
Round 4 hold:
handstand

Round 5 work:
25 Russian kb swings @ 16kg
15 burpees
Round 5 hold:
barbell front rack @ 75

~23 minutes

(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?)