6x EMOM:
min 1: 3 front squats @ 85
min 2: 3 box jumps @ 20"

4 rounds of:
100m 1x24kg suitcase carry
25 Russian kb @ 24kg
25 goblet squats @ 24kg

17:59

200 cal assault bike in 20:28 (PR!)

3x5 jumping bar muscle ups

3x suitcase carry, 65m/arm @ 16kg w/ fatgrip attachment
(holy crap this was hard, working on grip strength)

For time:
30 cal row
30 front squats @95
20 cal row
20 front squats
10 cal row
10 front squats

10:33

3 rounds of:
20 sec hollow hold
10 sec rest
20 sec suitcase hold
10 sec rest
20 sec Russian twist
10 sec rest
+1 min plank between rounds

+some stretching

7 rounds of:
1 minute C2 row (cals)
1 minute rest
1 minute suitcase walk, 24kg (30 sec/side)
1 minute rest
1 minute AirDyne spinning (cals)
1 minute rest

Row: 18,18,16,17,18,17,18
Spin: 15,17,15,14,14,15,16