3 sets as warm-up: 5/side1-arm DB hang clean & jerks 5 DB goblet squats, 3011 :20 hollow rock A. Back squat, 8 x 3 @ 60-70% of max, 10X1; begin a set every :90 + 4 sets: :30 bar muscle-ups, CTB pull-ups, or chin-over bar pull-ups :30 alternating goblet reverse lunges :60 rest + 4
2 rounds as warm-up: 10 light band pass-throughs 10 light band pull-aparts 1/side light Turkish get-up + windmill Every 10:00 for 4 sets @ easily sustainable effort: 30m med ball bear hug or double KB front rack carry 500m row 30m bear crawl .6 mile Ass/Echo Bike or 1000m bike erg 30m Farmer’s walk *reverse
3 rounds as warm-up: :15-:30 handstand hold or plank 15m unweighted walking lunges :15-:30 arrested superman hold 10:00 to build to a challenging clean-grip deadlift single + 5:00 rest – strip bar to power clean weight + 4 rounds for total reps: :60 power cleans, moderate/tough up to 185/125 :60 burpees w/lateral hop over the
3 sets as warm-up: 10 air squats 10 alternating reverse lunges 10 Australian CTB pull-ups or ring rows Every :90 for 15:00 (5 sets of each): 1st: 3 front squats from the ground (a squat clean counts as your 1st rep) 2nd: max (-1) unbroken strict pull-ups, band assist as needed to allow for at
3 rounds: 3 slow & controlled inchworms 15m/side 1-arm Farmer’s walk :15/side star plank + Every :90 for 15:00 (5 sets of each): 1st: 5 shoulder presses, 21X2 2nd: 15 Russian kettlebell swings + AMRAP in 8:00: 4/side 1-arm DB hang clean & jerk, heavy 8 toes-to-bar + 5:00-10:00 coach-led mobility Post results to comments.