Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill A. Hang power clean, 8 x 1 building to a tough single; begin a set rep every :60 + On a 15:00 running clock, organize stations ahead of time so you’re not scrambling around once the clock starts: @
A. Split jerk, build quickly to a moderate/tough single – stop before missing B. Clean-grip deadlift, 8 x 3 @ clean max, 11X1; begin a set every :60 + 5-4-3-2-1 for time: Hang power cleans – you pick the weight, tough but able to be done unbroken Strict handstand push-ups – deficit if these are
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or handdstand hold] Every :90 for 15:00 (5 sets of each): 1st :90: 3-5 front squats, 22X1 2nd :90: 5-6 bent-over DB rows (both arms at same time, 20X0 – no pause
A. Squat snatch, 6 x 1 @ 83-93% 1RM – crisp reps more important than load today; begin a rep every :90 B1. Back squat, 3-3-3, 22X1; :60 rest B2. Weighted strict supinated CTB pull-ups, 1-1-1, 21X0; :60 rest + For reps: 5:00 strict supinated pull-ups :60 rest 3:00 wall balls @ 30/20 to 10/9
long, unplugged hike – get outside! Post results to comments.