Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses) 2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups) Every :60 for 9:00 (9 total sets, 3 of each): sets 1-3: 3 light hang
3 sets as easy warm-up: 5/side half-kneeling bottoms up KB press 1-3 dead hang to inverted w/controlled descent – focus on the lats/rhomboids controlling the descent :05-:10/side bottom of pistol hold + 15-12-9-6-3 for completion/movement quality: Toes-to-rings Goblet squats, heavy – ideally over 70/53 + 8:00 @ 80% effort of [8 burpee box jump-overs @
3 rounds not for time: 8 DB Cuban presses 8 band pull-aparts 8 band passthroughs + 3 sets not for time – treat this almost as a warm-up, resting only as needed to add height & weight each set: 4 tall box jumps 8 DB bench press, 40X0 + A. Snatch pull, 6-8 x 1
For completion as warm-up: 15m slow bear crawl 500m row 8 alternating Turkish get-ups Every :90 for 12:00 (4 sets of each) 1st: 12 alternating front rack reverse lunges, heavy 2nd: :30 hollow rock or hold – hold a light DB (even the 3s or 5s will do) in hands and/or feet if these are