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

4x:

6 archer pushups / side

30 sec rest

7 goblet cossack squats / side w/ 7.5 lb plate

30 sec rest

4x:

20 prone snow angels

30 sec rest

12 single arm bent over row / side @ 15 lbs

30 sec rest

3x:

goblet reverse lunge 8-10/side @ 16kg

rest 30 sec

single arm bent over row 8-10/side @ 20 lbs

rest 30 sec

4x AMRAP:

30 sec prisoner jump squat

30 sec rest

30 sec burpees

30 sec rest

30 sec double unders

30 sec rest

5x:

3 bench press @ 85-115-125-135-(140F1)

8/side kb row @ 20-15-15-15-15 lbs

10x:

10 db push press @ 2x25 lbs

10 toes to bar

13:28

5x:

5 bench press @ 105-115-120-125-(130F4)(PR!)

10/side kb row @ 20 lbs 

4x:

10/side db snatch @ 35 lbs

15 kb sumo deadlift high pull @ 24-16-16-16kg

10 ring rows

11:00

4 rounds of:
8/side half kneeling DB overhead press @ 30-25-25-25
10 sec rest
5/side DB row @ 25
60 sec rest

18 min AMRAP:
15 box jumps @ 20"
12 Shoulder to Overhead @ 75
9 toes to bar

6 rounds + 12 box jumps

5 rounds of:
10 db bench press @ 2x 25-30-35-40(PR!)-(45F)
10/side bent over row @ 15

15 min AMRAP:
15 cal row
15 toes to bar
15 db push press @ 2x35

3 rounds + 30 reps

Jump Rope Practice
2 sets of each -- 20 sec on / 10 sec off
single under
scissor jump
jogging under (high knees)

3 rounds of:
2 rounds for time:
15 cal bike
20 kb sumo deadlift high pull @ 16kg
50 double unders
rest 2 minutes
5:25-5:47-5:55 = 21:07 total

3 rounds of:
8/side kb bent over row @ 12kg
max reps ring row
rest 90 sec

Bench press 10-5-3-3-3-1-1-(F) @ 35-95-105-115-125-135-(145)

7 rounds EMOM:
min 1: 14 burpees
min 2: 6/side kb bent over row @ 16kg

3x every 5 minutes:
2 strict press @ 85-95-100(PR!)
5/side kb row 30X1 @ 12kg

3x 5min AMRAP + 1 min rest (pick up where left off):
10 cal row
10 kb sumo deadlift high pull @ 24kg
8 box jumps @ 24"

2+7
2+13
2+15
------
7+7 cals

Shoulder press 5-3-2-12-12-12-12 @ 65-85-90-55-55-55-35

4 min EMOM:
30 sec ring pushups (8-8-8-8)
8/arm kb row @ 12kg

8 min AMRAP:
3 handstand pushups
3/arm kb snatch @ 16kg
6 hspu
3/arm snatch
9 hspu
3/arm snatch
12 hspu
6/arm snatch
...
(3 rounds + 3 hspu = 30)

Back squat 5-5-5-8-8-8 @ 35-85-115-135-140-140 w/ ~90 sec rest (technically a PR, although I've never measured my 8-rep back squat before)

Then 3 rounds of:
min 1 - 8/arm kb row @ 8-12-12 kg
min 2 - 45 sec max supine pullups (16-15-12)

Then 10 min AMRAP:
10 CTB pullups
8 burpees
6 handstand pushups
4 box jumps @ 20"

2 rounds + 20 reps

Biceps so swole now.

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)

Tuck jump 10-10-10-10 w/ 30 sec rest
Hang clean pull 4-4-4 @ 52kg
Power clean 4-4-4 @ 42kg
Bent over row 12-12-12 @ 15-20-25kg
Axial loaded step ups 8-8-8/leg @ 20kg
Max Strict pullups 4-3-3
DB Row 12-12-12/arm @ 20-25-25lbs

3 rounds of:
12 lateral KB swing @ 16kg
8 towel hamstring/leg
60 seconds rest

5x 5-10-15 suicide w/ 90 sec rest

Snatch 3-2-2-1-1-1-1-1 @ 25-29-32-35-38-42-45(f)-45(f)kg
Clean & Jerk 2-1-1-1-1-1 @ 49-52-59-65-68(f)-67(f)kg

Super pissed about all the failing, so I went and did the crossfit workout afterward:

AMRAP in idk how many minutes:
8 pushups
5 kb double row w/ 12kg kbs
(7 rounds + 4 pushups)

Then Tabata abmat situps:
15-14-13-13-13-13-13-14