2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk) 10:00 gymnastics skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc.) – coach-led, all non-fatigue + Every 3:00 for 21:00 (7 sets): 1 clean + 1 hang clean from below the
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 sets): sets 1-3: 3 light power power snatches OR* 6
3 sets as easy warm-up: 3-6/side half-kneeling bottoms up KB press 3 dead hang to inverted w/controlled descent – focus on the lats/rhomboids controlling the descent :10-:15/side bottom of pistol hold + For completion/dip quality: 2-4-6-8-10 strict ring dips 10-8-6-4-2 heavy kettlebell swings + 5 sets: 10 double KB front rack walking lunges :60 rest
3 rounds not for time: 8 DB Cuban presses 8 band pull-aparts 8 band passthroughs :10-:20 handstand hold 4 tall box jumps A. Snatch pull clusters, 3 x 1.1.1.1.1; :10 between singles, 2:00 rest B. Back squat, 5-5-5-5 @ 55-65% of max – this is a de-load, enjoy; rest as needed + For time: 50