3 rounds as easy warm-up:
30m slow bear crawl w/knees 2-4” off ground
:15 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. Rear-foot elevated DB split squat, 3 x 6-8/side, 30X0; :90 between sides
B. Behind-the-neck shoulder press, 3 x 4-6, 3112; 2:00 rest
+
5 sets @ sustainable effort:
10 strict pull-ups or strict Australian pull-ups or ring rows
200m run
30m Farmer’s walk, heavy!
2:00 walk rest
Post results to comments.
A. Seated box jump, 5-5-5-5-5; rest as needed
B. Hang power snatch from blocks (bar just above knees), 4-3-2-4-3-2-4-3-2 speed over load; rest as needed
+
6 sets @ 80% aerobic:
500m row
8 axle deadlift singles
15 Assault Bike calories
8 strict handstand push-ups
2:00 walk rest
1:40 avg for WOD
60# db for squats
115 for behind the neck