5x every 4 minutes:
4/side single arm thruster @ 20 lbs

12 russian swing @ 16 kg

8/side bent over row @ 20 lbs

20 goblet squat @ 20 lbs

??, 1:38, 1:36, 1:32, 1:25

4x:

8-10 plank curl /side w/ 30 sec rest @ 20 lbs

10-12 contralateral glute bridge floor press w/ 30 sec rest @ 20 lbs

4x:

30 sec weighted hollow hold w/ 30 sec rest @ nearly full Nalgene

8-12 single arm db skull crusher  (slow) w/ 30 sec rest @ nearly full Nalgene

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:

50-40-30-20-10
air squat

hollow rock

double unders

10:17

8x:

20 sec jumping lunges

10 sec rest

20 sec hollow rock

10 sec rest

20 sec pushups

10 sec rest

20 sec quarter squat jumps

10 sec rest

20 sec tuck ups

10 sec rest

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

Shoulder press 5-5-3-1-1-1-(F)-(F) @ 35-65-85-95-100-105-(107)-(107)

10 min AMRAP:
15 kb sumo deadlift high pulls @ 24kg
30 hollow rock
60 double unders

4 rounds + 23 reps

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

3 rounds of:
60 sec - handstand hold
60 sec - pistols
30 sec - hollow hold
30 sec - arch hold
60 sec - rest

Then 7 rounds for time:
10 cals assault bike
10 box jumps @ 20"
3 pillar there / back kb front rack carry @ 12kg (per hand)
16:11

Tabata goblet squat @ 8 lbs - 12-10-9-9-11-11-12-11 (86)
30 sec rest
Tabata lunges (74)
30 sec rest
Tabata hollow hold
30 sec rest
Tabata double unders (218)

=378

2 rounds for time:
1k row (4:11.7 first round)
30 hollow rocks
30 quarter squat jumps
400m run

16:41 total

+ 10 minutes muscle up skill work

3 rounds:
3 chinups @ 60X1
30 seconds/side lat band stretch
3 bar dips @ 60X1
5/side xiaopeng forward w/ 10 lbs
5/side skater squat w/ 10 lbs
5 natural leg extensions
60 sec hollow hold

Then 25 minutes of:
800m run
50 wall ball @ 14lbs 9'
50 Russian swings @ 20kg
(2 rounds + 400m)

3 rounds of:
2 chinups @ 60X1
30 sec/side lat band stretch
2 bar dip @ 60X1
5/side xiaopeng forward w/ 5 lbs
5/side skater squat w/ 5 lbs
5 natural leg extension
48s hollow hold

1 mile run for time (7:56)

Annie:
50-40-30-20-10
double unders
situps
(6:26)

3 rounds of:
30 sec chinup hold
30 sec/side lat band stretch
30 sec ring support hold
5/side xiaopeng forward
5/side cossack squat
5 natural leg extension
36 sec hollow hold

3 rounds of:
24 sec chinup hold
30 sec/side lat band stretch
2 parallel bar walk backwards
5/side xiaopeng backwards w/ 10lbs
5/side single leg deck squat
5 natural leg extensions
36 sec hollow hold

5 min max wall balls @ 14lbs 9' (80)
3 min rest
5 min max Russian kb swing @ 24kg (102)
3 min rest
5 min max pushups (58)
3 min rest
5 min max strict pullups (26)

3 rounds of:
24 sec chinup hold
30 sec/side banded shoulder stretch
1 parallel bar walk forward
5/side xiaopeng forward
5/side skater squat
5 natural leg extension
36 sec hollow hold

12 min max cal row
(150)

5 min rest

1.5 mile run
(10:36)

Every 2 min: front squat 5-3-2-5-5-5 @ 85-115-135-95-95-105

Every 90 sec: 3 power snatch touch and go @ 75-85-95(PR?)-85-85

3 rounds of:
20 kb walking lunges @ 16kg (goblet)
30 sec rest
20 hollow rock
30 sec rest

3 rounds of:
24 sec chinup hold
30 sec/side lat band stretch
20 sec ring support hold
5/side xiaopeng backwards
5/side loaded cossack squat
5 natural leg extension
36 sec hollow hold

4x every 5 min:
400m run
8 hurdle hops @ 33"

Push press 5-3-2-10-10-10-10 @ 55-75-95-65-65-65-65

Bench press 15-15 @ 65

3 rounds of:
18 sec chinup hold
10 band pullaparts
12 sec ring support hold
5/side xiaopeng forward
5/side single leg deck squat
12 sec arch rock
30 sec hollow hold

5 rounds of:
500m row
30 Russian kb @ 24-24-12-12-12
10 sec chinup hold
30 sec/side shoulder band stretch
1 parallel bar walk forward
5/side xiaopeng backward
5/side cossack squat w/ 12kg
5 natural leg extension
24 sec hollow hold