Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats) 10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc. + AMRAP in 15:00: 5 strict pull-ups or tough CTB Australian pull-ups 10 push-ups 15 air squats OR AMRAP in
10:00 bar muscle-up & pistol practice – back & forth between the 2, nothing fatigued… + Every 2:00 for 14:00 (7 sets): 1 squat snatch starting moderate and building to tough + Every 2:00 for 14:00 (7 sets): 1 squat clean starting moderate and building to tough + Not for time: 60 strict pull-ups, change
3 sets not for time: 30-50 unbroken double-unders 5-10m handstand walk or :30 nose-to-wall hold + A. 2 push presses + 1 split jerk, 6 x 1 beginning light and building to moderate; begin a set every :90 B. Power clean, build to a tough touch-and-go double in 10:00 + 5 rounds for reps, pick