Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm) A. Clean & jerk OR snatch, 10 x 1 moderate – no misses; begin a rep every :90 + Pick one: 2000m row for time
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 (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground) Every 2:00 for 24:00 (12 sets): 5 pull-ups – tough variation that still
3 sets not for time: 12 scap pull-ups 12 overhead barbell shrugs 12 scap push-ups :30/side very gentle sleeper stretch 10:00 muscle-up practice/tech work – strict preferred today whether full reps or assisted + Every 2:00 for 24:00 (12 sets): 5 pull-ups – tough variation that still allows for unbroken sets 10 push-ups 15 air
Run, row, Assault Bike, and/or ski erg @ easy pace 2 rounds of(2/side Turkish get-up + 10 push-ups @ 20X1 + 200m run) Every 2:00 for 12:00 (6 sets of each): 1 clean high pull 3 power cleans (can drop and re-set between all reps) + 4 sets for reps: 2:00 of [300m row +