Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill A. Clean-grip deadlift, build to a tough but perfect single for the day in 10:00 + 3 sets for reps: 3:00 of (400 or 300m run [select distance that will take roughly :90 @ high effort] + max rounds
3 sets not for time: 15m medball bear hug carry :20-:30 L-sit accumulation + A. Snatch-grip deadlift from deficit (feet elevated 2-3”), 3-3-3-3, 31X1; 2:30 rest B. Split jerk w/:01 pause in dip & :01 pause @ catch before recovery, 6 x 1 starting moderate & building to tough; begin a rep every :90 +
A. Hang squat clean, 3-3-3; begin a set every 3:00 B. Front squat, 2-2-2-2, 22X1; 2:00-3:00 rest + Every :60 for 21:00 (7 sets of each): 1st: 6-10 toes-to-bar 2nd: 6-10 alternating pistols 3rd: 30-50 double-unders or :30 double-under practice/attempts + 3 sets not for time: 10-15 light reverse hypers 3-5 wall walks or 5-10
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:30 freestanding handstand or tripod or nose-to-wall hold + 10-15 light kettlebell swings] Every :90 for 12:00 (4 sets of each): 1st: 2-3 back squats, 20X1 2nd: 30m Farmer’s walk, heavy! + AMRAP in 9:00: 3 wall walks 9 toes-to-bar or
long, unplugged hike – beautiful day to get outside!