12 min EMOM:
min 1: 2 pillar Front Rack barbell lunge
min 2: rest
min 3: 2 pillar seal walk
min 4: rest

For time:
30-20-10
OH lunges w/ 25 lb plate
Wall balls (14lbs, 9')
hand release pushups
14:04

Ring kip swings 10-10-10
Ring kip to hip pulls 8-8-8-8-8

10x pullup pullovers (w/ ~20 failed attempts)

3x arch to hollow roll, 2 pillar lengths
3x seal walk, 3 pillar lengths

3 rounds of:
6x 500m row @ 2:20 w/ 2 min rest
5 min rest

2:21.9
2:18.9
2:18.8
2:19.1
2:19.0
2:19.7

2:19.6
2:18.3
2:18.9
2:19.4
2:19.2
2:18.6

2:19.1
2:19.3
2:18.7
2:18.5
2:18.1
2:16.9

6-8 min pistol practice

3 rounds, EMOM:
min 1: 45 sec seal walk
min 2: 45 sec banded wood chopper
min 3: 45 sec L-sit on parallel bar
min 4: 45 sec arch to hollow roll

3 rounds for time:
8 cal assault bike
20 goblet squats @ 16kg
10 ttb
5 pistols per leg w/ cage assist
--8:30

5 min assault bike @ 50 RPM

3 rounds EMOM:
min 1: 30 seconds seal walk
min 2: 15 seconds/arm KB OH situps @ 15 lbs
min 3: 30 seconds hollow body roll
min 4: 30 seconds 10 lb med ball situps

28 ft agility ladder x 10 things
3x each direction 5-10-5 drill

Tabata Assault bike -- 1.1 miles/39 calories total