Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill Every :90 for 12:00 (4 sets of each): 1st: 3 snatch-grip deadlifts, 31X1 2nd: 5-10 strict handstand push-ups or 4-6 seated on floor DB shoulder presses, 21X1 + For time & movement quality, 10:00 cap: 12 power cleans or
A. Clean-grip deadlift, 10 x 3 @ 103-105% clean max, 11X1; begin a set every :60 + For time: 50 ring dips + 5 rounds for time: 9 ground-to-overhead, 135/85 200m run + Crossover Symmetry recovery Post results to comments.
A. Squat snatch, build to a tough single for the day without forcing anything B. 1 & 1/4 back squats, 2-2-2-2; 2:00-3:00 rest C. Weighted strict pronated pull-ups, 3 x 4-6, 21X0; 2:00 rest + 10 rounds for time w/a partner, alternate full rounds so each partner completes 5 (5 rounds w/1:1 work:rest if going
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:10-:30 2-arm passive hang from bar + 1-3 forward rolls] Every :90 for 12:00 (4 sets of each): 1st: 3-4 front squats, 20X1 2nd: :45 double-unders technique work + 10 rounds for time w/a partner, alternate full rounds so each partner
long, unplugged hike – get outside! Post results to comments.