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

4x: 

8-10/side renegade row

30 sec rest

12/side db single arm glute bridge floor press

30 sec rest

4x:

45 sec plank kb pull through

30 sec rest

10-12 kb overhead tricep extension

30 sec rest

16 min EMOM:

min 1: turkish getup

min 2: skaters

min 3: plank kick throughs

min 4: single arm Russian swings

(alternate full sets per side)

For time:

3 mile assault bike

100 db renegade row @ 20 lbs

2.25 mile bike

100 pushups

1.5 mile bike

100 air squats

.75 mile bike

100 abmat situps

41:33 omfg this was a lot.

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

every 90 sec:
minute 1 - 45 sec weighted plank
minute 2 - 45 sec partner leg throwdowns (left, middle, right)
minute 3 - 45 sec kb/db renegade row
minute 4 - 45 sec barbell roll-out

Then 4 sets for max reps:
4 minutes on / 2 minutes off:
row (for calories)
double unders
overhead walking lunge @ 25lb
*1 person per movement
*may alternate movements as needed within 4 minute time period
1270 reps total for my team of 3

Box Jumps 5-5-5 @ 30-31.5-31.5-31.5" w/ 30s rest

3 rounds of:
4 DB Jump Shrugs @ 30
30s rest
L Test
45s rest

2x L Test w/ 45s rest
Push Press 4-4-4-4 @ 40kg w/ 60s rest
Bench Press 14-12-10 @ 32kg w/ 75s rest
Military Press 12-12-12 @ 20kg w/ 75s rest
Renegade Row w/Pushup 6-6-6/arm @ 15lbs w/ 60s rest
MB OH Reaches 12-12-12 @ 14lbs w/ 45s rest

3 rounds of:
12 DB Reverse Fly @ 5lbs
12 Banded Pull Aparts w/ small band
60s rest

Box Jumps 5-5-5 @ 30" w/ 30s rest

3 rounds of:
4 DB Jump Shrugs @ 25-30-30
30s rest
L Test
45s rest

Push Press 4-4-4-4 @ 39kg w/ 60s rest
Bench Press 14-12-10 @ 31kg w/ 75s rest
Military Press 12-12-12 @ 20kg w/ 75s rest
Renegade Row w/Pushup 6-6-6/arm @ 15lbs w/ 60s rest
MB OH Reaches 12-12-12 @ 14lbs w/ 45s rest

3 rounds of:
12 DB Reverse Fly @ 5lbs
12 Banded Pull Aparts w/ small band
60s rest

Bench Press 4rm (47kg ~103.6 lbs)


Bench Press 3-2-1-1-4-4 @ 30-37-40-43-45-47kg
Box Jumps 5-5-5-5 @ 30"
DB Jump Shrugs 4-4-4 @ 15-25-25lbs
Push Press 4-4-4-4 @ 39kg
Bench Press 14-12-10 @ 31kg
Shoulder Press 12-12-12 @ 26-25-25kg
Renegade Row w/Pushup 6-6-6/arm @ 15lbs
MedBall Overhead Reach 12-12-12 @ 14lbs

3 rounds of:
12 DB Reverse Fly @ 10-8-8lbs
12 Banded pullaparts
60 sec rest

L Test x5

Snatch 2-2-2 @ 33kg w/ 2 min rest

Clean & Jerk 2-2-2 @ 52kg w/ 2 min rest

Back Squat 5-5-5 @ 61kg

Then 3 rounds of:
5 Shoulder Press @ 20kg
Rest 30 seconds
6 per arm Renegade Row @ 10-15-20lbs
Rest 2 min

1 Renegade Row = hands on dumbbells, 1 pushup, row w/ one arm, row w/ other arm