Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk) A. Clean & jerk OR snatch, 12 x 1 moderate – no misses; begin a rep every :90 + Pick one:
30:00-60:00 easy swim, hike, bike, row, and or ski erg – pick one and cruise through at a very easy pace or cycle through a few different pieces every 2:00-5:00
3 rounds as easy warm-up: 30m bear crawl, knees no more than 3″ off ground throughout :10-:20 chin-over-bar hold 250m row + 10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient + A. Front squat, 5-4-3-5-4-3 (second 5-4-3 heavier than first), 22X1; 2:00-3:00 rest B.
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses) 2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground) 8:00 to establish a heavy front squat triple 4:00 rest 8:00 to establish
Run, row, Assault Bike, and/or ski erg @ easy pace 3 rounds of(2/side Turkish get-up + :60 row) Every 2:00 for 12:00 (6 sets) w/:05-:10 between all reps: 1 clean high pull 2 power clean singles + 3 rounds for time w/7:00 cap: 20 Russian kettlebell swings, moderate 60 double-unders or 90 single-unders + 5:00-10:00