3 sets as warm-up: 3/side 1-arm DB hang clean to 1-arm DB thruster 12 hollow rocks (1 = forward & back) A. Back squat, 4-4-3-3, 40X1; begin a set every 3:00 + 10 rounds for time w/10:00 cap: 5 thrusters, tough but unbroken each round 5 CTB pull-ups or 5 pull-ups or 2 muscle-ups *select

2 rounds as warm-up: :45 bike or row :15 rest :45 burpees :15 rest *increase effort a bit for 2nd round 10:00 gymnastics and/or med ball & sandbag lifting practice – pick a couple movement and go back & forth + For completion on a 10:00 running clock: 2:00 plank 2:00 row 2:00 bear crawl