3 rounds not for time: 30m med ball bear hug carry 5-15m handstand walk + A. Power clean, 5-5-5-5 touch-and-go moderate/tough; begin a set every 2:30 + AMRAP in 16:00 w/a partner, trade off all work as desired but only 1 partner works at a time: 100 burpees 200 kettlebell swings, 70/53 400 double-unders +
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP in 16:00 w/a partner, trade off all work as desired but only 1 partner works at a time: 100 burpees 200 kettlebell swings, up to 53/35 400 double-unders + Optional: Abs, bis, & tris of choice Post result to
A. Squat snatch, build to a tough (not max) single for the day + 9-7-5-3-1 for time w/8:00 cap (rest remainder of 8:00 if you finish before then): Muscle-ups Squat snatches,135/95 + For time, beginning exactly 12:00 after beginning the snatch/muscle-up couplet: 25 toes-to-bar 50 barbell thrusters, 44/33 25 CTB pull-ups + 3 rounds: 20
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) A. Snatch, 10:00 coach-led tech work + Every :90 for 12:00 (4 sets of each): 1st: 1 back squat building to end of a very tough single,