3 rounds not for time: 8 DB Cuban presses 8 band pull-aparts 8 band passthroughs :10-:20 handstand hold 3 standing broad jumps, all sub-maximal A. Pause clean pull, 6-8 x 1 w/:01 pause on pull just below the knees; begin a rep every :90 B. Clean-grip deadlift, 2-2-1-1-1 building as heavy as possible w/perfect positions
3 rounds as warm-up w/empty bar: 5 front squats 5 thrusters 5 good mornings 10 glute-ham sit-ups 200m run – increase pace round-to-round 2-4-6-8-10 for completion/quality movement (cut to 1-2-3-4-5 if these are tough): Strict pull-ups Strict ring dips + A. Overhead squat, 3-3-3, 20X1 – solid position over load, these are NOT maximal effort
2 rounds as warm-up of [3 overhead squats @ 3111 + :10-:20 chin-over-bar or top of ring row hold + 200m jog or row or bike or ski erg] Every :90 for 12:00 (4 sets of each): 1st: 3 halting snatch-grip deadlifts – :01 pauses just off ground & just below knees on way up,
long, unplugged hike or other easy outdoor recovery work
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP in 10:00 in teams of 2, alternating completed movements: 10 burpees 10 toes-to-bar or 15 abmat sit-ups 40 double-unders + 5:00 rest + For time in teams of 4: 2000m row + 5:00-10:00 coach-led mobility Post result to comments.