Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led 5 rounds for time w/a partner, split all work as desired: 20 wall balls 20 kettlebell swings 20 burpees 20 toes-to-bar + 5:00-10:00 coach-led mobility Post result to comments.
3 rounds not for time: 12 plate halos 12 prone T rows :30 bottom of push-up hold, 1-2” off ground + A. Hang power clean, 6-3-5-2-4-1 all moderate, think it out ahead of time so that loads get heavier as reps decrease; rest as needed B1. Clean-grip deadlift w/:01 pauses just off ground, just below
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: 3-3-3-3-3 strict shoulder press from the ground, 21X1 2nd: max unbroken strict pull-ups or 5-10 tough Australian pull-ups
3 rounds not for time, all light loads/resistance: 12 incline DB scap retractions 12 Trap 3 12/side band internal rotations + A. Hang squat snatch, 3-2-1-3-2-1 w/1st wave light and 2nd wave moderate; begin a set every :90 B1. Back squat, 2-2-2, 42X1; :60 rest B2. Strict CTB pull-ups, 3 x 3-6, 21X1 – note