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

5x EMOM:

min 1: 30 sec pushups

min 2: 50 sec air squats

min 3: 30 sec burpees

min 4: 50 sec situps

67-67-84-84-90

Then a bunch of 8x Tabatas (20 sec work, 10 sec rest) w/ 60 sec rest between 8 full sets of each single thing:

floor arch up

hollow rock

side plank rotation (switch sides each set)

5x AMRAP:
60s row (cals)
60s box jumps @ 20"
60s pushups
60s rest
53-56-57-56-58 (280)

3 rounds of:
60s left side plank
60s right side plank
10 V-ups

4x EMOM:
minute 1 - 175m row
minute 2 - side plank left
minute 3 - side plank right
*stroke rate should be 20 or less

4 rounds for time of:
20 cals bike
25 russian kb @ 16kg
25 situps

Yaaaaaaay Sunday!
400m row + Nemesis warmup

2 rounds EMOM, 30 seconds each:
Side plank
Other side plank
Hollow hold
Arch hold
V-ups (19,23 reps) (improvement from when I did this in October, yay abs!)

5-10 minutes rings false grip hold practice

Then 8 rounds of:
30 seconds hard assault bike (>60rpm)
15 seconds rest
(65 cal / 2.0 miles total)

2 rounds of EMOM, 30 seconds each of:
plank
side plank
other side plank
hollow hold
arch hold
V-ups (17-15)

Then 4 rounds of EMOM:
20 seconds max kipping pullups (5-5-7-7)
30 seconds assault bike

Then for time:
30 shoulders-to-overhead @ 75lbs
+6 burpees per barbell drop

14-10-6 @ 2:46

Clean & Jerk 5-5-5-5-5 @ 55kg w/ 2 min rest
Front Squat 3-3-3-3 @ 60kg

Then 4 rounds of:
5 RDL @ 55kg
30 seconds rest
30 seconds Right Side Plank
30 seconds rest
30 seconds Left Side Plank
1 min rest