Run, row, Assault Bike, and/or ski erg @ easy pace 3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups) Every :90 for 15:00 (5 sets of each): 1st: 3 clean-grip deadlifts beginning @ 90% clean max and adding a bit from there, 11X1 2nd: 5-6 DB bench press, 21X1 + For reps (swings): :90
A. Split jerk, 10:00 tech work @ moderate loads B. Power clean, build to a tough touch-and-go 8 + For time: 21/15 strict handstand push-ups or 9 wall walks 2:00 rest 15/10 strict handstand push-ups or 6 wall walks :60 rest 9/5 strict handstand push-ups or 3 wall walks + For time: 400m run 30
A. Squat snatch, build to a heavy single in no more than 3 attempts above 80% of 1RM B. Back squat, 3-3-3-3 building so that only last two sets are above moderate (still no grinding out of the hole, though); begin a set every 2:30 + 5 sets: 3 bar muscle-ups 3 CTB pull-ups 3
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets @ easy pace of (5 pull-ups + 10 push-ups + 15 air squats) Every :90 for 15:00 (5 sets of each): 1st: 5/4/3/2/1 front squats – 1st set 5, 2nd 4… 5th is a heavy single 2nd: 6-8 alternating DB rows from plank
long, unplugged hike and/or swim/walk/bike + 20:00-30:00 mobility work of choice + food prep!