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 cleans sets 4-6: 2
3 sets as easy warm-up: 5/side half-kneeling bottoms up KB press 1-3 dead hang to inverted w/controlled descent :05-:10/side bottom of pistol hold 15/10 Assault Bike calories – increase effort set-to-set + 20:00 for quality/efficient reps, big sets of gymnastics are more important than total rounds accumulated: 200m run max unbroken strict pull-ups, change grips
3 rounds not for time: 8 DB Cuban presses 8 band pull-aparts 8 band passthroughs :10-:20 handstand hold or 5-10m handstand walk if proficient 3 seated box jumps w/emphasis on aggressive hip extension rather than actual box height A. Halting snatch pull, 6-8 x 1 @ 90-100% snatch max w/pause just below knees); begin a
2 rounds of(1/side Turkish get-up w/windmill @ top + :10/side star side plank + :60 row/bike/ski easy or 200m jog) Every :90 for 12:00 (4 sets of each) 1st: 8 alternating DB reverse lunges, as heavy as possible 2nd: :30 plank walk outs + AMRAP in 10:00 (this little guy shows up a few times