Push press 5-3-2-2-2-2-2 @ 35-45-55-65-75-75-75 (lower back still way tired from Sun)

3 rounds of:
4 chinups 30X1
4 dip negatives

2 rounds of:
max time L hang
60 sec rest
max handstand walk
60 sec rest
max ring rows
60 sec rest
max handstand hold
60 sec rest

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

50 cal bike in 6:08

Muscle Up skill work

5 rounds of:
10 deadlift @ 95
10 seconds hanging L sit
5 hang power cleans @ 95
5 seconds hanging L sit

6:16 OMG my forearms

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:
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.

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