Back squat 5-5-3-3-3 @ 85-125-155-175-185

Then:

3 min max burpees

3 min rest

3 min max cals assault bike

35 burpees + 30 cals + not quite pukey in the last 20 seconds of the bike

200 cal assault bike in 24:53 (Captain Marvel)

Hang from pullup bar 40-30-30 seconds w/ 1 min rest

Back squat 10-7-5-5-5 @ 85-105-125-155-175

100 cal bike in 12:11 (Storm)

200 cal bike in 23:14 (Captain Marvel)

200 cal bike in 20:55 (captain marvel)

100 cals at 9:57

4 back squats @ 125-155-165-165-175

Then for time:

35 cal bike

5x:

- 10 back squat @ 105 lbs

- 50 double unders

15:08

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

6 Hang power clean @ 85-105-115-125-135 (PR! but this was too heavy)

Then:

10 cal bike

10 box jumpovers @ 24"

8 hang power cleans @ 95

1 min rest

(was supposed to be 5 rounds but I only did 1 because the gym got crowded)

10 back squat @ 85-105-125-135-155 (PR!)

200 cal bike in 25:55 (Batman)

7x:

5 fist pushups

20 abmat situps

10 ring rows

20 air squats

12:43

100 cal bike in 13:37 (The Flash)

10 min EMOM:

5 hang power snatch @ 55-65-65-(75F2)-75-(75F1)-65-65-65-65

12 min AMRAP:

8 front squat @ 65

8 push press @ 65

8 cal bike

4 rounds + 17 reps

25 minutes AMRAP:

30 Russian KB swings @ 24kg

15 cal bike

50 m/side single arm farmer carry @ 24kg

15 cal bike

4 rounds + 36 reps

Then Annie w/ new no-arm situps:

8:22

5 Deadlift @ 125-155-175-195-205-225
100 cal bike in 9:42 (Hodor)

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)

3 min bike warmup

Back squat 5 @ 35-85-105-105-125-135-145-155-165
Last one was hard

3 hang power clean + 3 power clean @ 35-55-85-105-115
Ow hook grip work

Masked Annie 6:57

50 cal bike in 6:40ish

200 cal bike in 24:16

6 stations, 4 min at each station, EMOM the movements and alternate which movement on each minute:

A1: 10 count fast feet + 1 burpee

A2: plank hold

B1: skaters w/ a plate

B2: air squats

C1: jumping lunges

C2: pushups

D1: med ball situps

D2: med ball ground to overhead

E1: db curl + overhead press

E2: flutterkicks

F1: turf shuttle runs

F2: assault bike

 200 cal bike in 25:51

8 min AMRAP:

10 alt db snatch @ 35lbs

10 air squat

10 cal bike

(3 rounds + 8 snatches)

2 min rest

8 min AMRAP:

3 pillar kb farmer carry @ 2x24kg

10 box jumps

(8 rounds + 3 pillars)

2 min rest

8 min max cals row (114)