3 rounds not for time:
8 DB Cuban presses
8 band pull-aparts
8 band passthroughs
+
3 sets not for time:
3 tall box jumps
6/side 1-arm standing DB shoulder press, 21X1
+
A. Snatch pull, 5 x 1 starting @ 95% snatch max & building to 100-105% as long as positions/speed is there; begin a rep every 2:00
B. Halting snatch-grip deadlift, 5 x 1 w/pauses just off ground & just below the knees on way up @ best weight from A; begin a rep every 2:00
+
3-4 sets @ 80% effort – goal is elevated but steady breathing throughout, pace out the initial set to ensure you’re able to sustain:
15 kettlebell swings, 70/53
15 burpees
450m row
.5 mile Assault Bike
2:00 walk rest
+
3 sets:
:30 hollow hold – add weight if these are “easy”
5-10 glute-ham raises OR 5 glute-ham raise negatives

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3 rounds not for time:
8-10/side 1-arm DB scap retractions
10m duck walk w/band overhead
:10-:20 passive hang from bar

A. Snatch balance, build to a heavy single for the day
B. Back squat, 3-2-1-1-1, 22X1; 2:00-3:00 rest
+
For time @ 80-90% effort (quality cleans over time today):
10 toes-to-bar
1 squat clean, tough weight up 240/160*
9 toes-to-bar
1 squat clean
8 toes-to-bar
1 squat clean
…
1 toes-to-bar
1 squat clean
*adjust loads accordingly, should have to think a bit before pulling but able to hit all 10 reps
+
4 sets not for time:
8 DB prone rows
4/side double KB front rack reverse lunges – elevate front foot 4-8” (do 4 reps on 1 leg before switching to the other)

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