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

500 m row

3x:

- 50 abmat situps

- 20 ring rows

- 30 box jumps

- 20 pushups

- 50 double unders

500m row

26:33 -- fell off a cliff in the third round, esp with double unders

200 cal bike in 24:44 (Storm)

Then 5 rounds of cycling through:

50-40-30-20-10 situps

26-20-16-10-6 box jumps

13-10-8-5-3 ring rows

~15:00

Front squat 6-4-2-6-4-2 @ 125-135-145-130-145-160

3x AMRAP:

60 sec ring rows

60 sec med ball thrusters @ 14lb

60 sec bent over row @ 65

60 sec front squat @ 65

60 sec rest

21-15-14-11

23-17-16-14

24-19-15-15

204 total reps

7x:

5 fist pushups

20 abmat situps

10 ring rows

20 air squats

12:43

100 cal bike in 13:37 (The Flash)

Push press 5 @ 65-75-85-95-105
Handstand holds

8x
90 Seconds bike, 30 seconds ring rows

3 min bike warmup
Shoulder PT

3 shoulder press + 3 push press @ 65-65-70-75-80

5x
10 box jumps @ 20"
10 push press @ 35
10 air squats
10 ring rows
7:53

200 cal bike in 26:39 (Captain Marvel)

4x:

21 box jumps @ 20"

15 ring rows

9 thrusters @ 75

rest 60 sec

10:57

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

4x EMOM:

min 1: 6-8/side single arm kb push press @ 35-40-40-40 lbs

min 2: 6-8 db hang power clean @ 35-40-40-40 lbs

min 3: 30 sec max ring rows

4x EMOM:

min 1: 15 push press @ 75 lbs

min 2: 15 toes to bar

min 3: 15 box jumps @ 20"

min 4: 30 sec kb farmer carry @ 2x24kg

4x EMOM:

min 1: 6/side single arm L-seated KB press @ 16kg

min 2: 6-8/side single arm db snatch @ 35 lbs

min 3: 30 sec max ring rows

16 min AMRAP:

2 pillar handstand walk

2 pillar walking lunge

10 toes to bar

125m row

3 rounds + 0 reps

A1. 8/side tall kneeling DB press @ 25-25-30-30
A2. Some false grip ring rows

4x every 4 minutes:
20 hang power cleans @65
20 front squats @ 65
20 push press @ 65
2:52, 3:01, 3:13, 3:41

Partner workout w/ Matthew:

Hotshots 19:
6 rounds each of:
30 squats
19 power cleans @ 95
7 pullups (switched to ring rows halfway through)
400m run

8 bench press @ 35-65-85-95-105

3 rounds of:
50 double unders
10/arm L-seated db press @ 25-20-20 lbs
50 double unders
30 sec accumulated ring support hold

1 min rest

3 rounds of:
8 cal row
20 ring rows
8 cal row
5 jumping pullups
5 bar dips

22:24 total time

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

10 min EMOM:
2 shoulder press
2 push press
1 jerk
@ 65-65-65-65-65-
75-75-75-85-85

3 rounds of:
400m run
10 push press @ 95
15 ring rows
11:07

4 Shoulder press @ 65-75-85-(95)(F3)

For time:
21-15-12-9
kb snatch/arm @ 12kg
box jump 20"
ring rows
14:54

3x every 5 min:
3 weighted chinups 30X1 @ 10 lbs
6 pillars farmer carry @ 2x24kg
max ring row (11-8-8)

Then 6 rounds of:
45 sec max double unders
45 sec rest
45 sec max Russian kb swings @ 24kg
45 sec rest

56-61-55-57-68-70 du
21-23-22-22-23-23 kb
501 total

3 rounds of:
50 cal row
30 power clean @ 65
30 ring rows
(27:44)

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