3 rounds not for time: 30m bear hug med ball carry 5-10m handstand walk or :30 nose-to-wall hold + A. Hang squat clean, build quickly to a tough triple – no misses + 10 rounds for time w/10:00 cap, stop before any tearing occurs: 5 unbroken CTB pull-ups 5 unbroken toes-to-bar + AMRAP in 10:00:
Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar) Every :90 for 15:00 (5 sets of each): 1st: 1 hang squat clean + 1 front squat OR 1 hang squat snatch + 1 overhead squat, moderate
3 rounds not for time: 3 dead hang to inverted w/controlled descent 30-60 unbroken double-unders + A. Back squat, 5-4-3-2-1 all moderate; 2:00-3:00 rest + For times on a 20:00 running clock: @ 00:00: 30 snatches, 115/75 @ 05:00: 90 wall balls, 30/20 to 10/9 @ 15:00: 30 clean & jerks, 115/75 + 3 rounds: