A. Overhead squat, build quickly to moderate/tough single, 22X1 B. Sandbag walking lunges, 3 x 10-15m smooth & controlled (can double up on bags if these are easy); 2:00 rest C. Unsupported 1-arm DB row (not on a bench), 3 x 6-8/side; :45 between sides + 3 sets: :60 row @ 97% effort 6:00 walk
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)] 3 rounds for time: 16 alternating reverse lunges (bar on back), 95/65 32 row calories 64 double-unders or single-unders + Not for time:
Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill A. Hang power clean, 8 x 1 building to a tough single; begin a set rep every :60 + On a 15:00 running clock, organize stations ahead of time so you’re not scrambling around once the clock starts: @
A. Split jerk, build quickly to a moderate/tough single – stop before missing B. Clean-grip deadlift, 8 x 3 @ clean max, 11X1; begin a set every :60 + 5-4-3-2-1 for time: Hang power cleans – you pick the weight, tough but able to be done unbroken Strict handstand push-ups – deficit if these are