3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. 1 squat snatch from pause below the knees + 1 hang squat snatch from pause below the knees, build to a tough set
B1. Back squat, 5-5-5, 40X1; :90 rest
B2. Pendlay row, 3 x 6-8, 1112; :90 rest
+
For time:
80 double-unders
400m run
20 burpee box jumps, 24/20
+
3 rounds not for time:
15 moderate reverse hypers
15 barbell windshield wipers
30:00-60:00 easy swim, hike, bike, row, and or ski erg – pick one and cruise through at a very easy pace or cycle through a few different pieces every 2:00-5:00
3 rounds as easy warm-up:
30m bear crawl, knees no more than 3″ off ground throughout
:10-:20 chin-over-bar hold
250m row
+
10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
+
A. Front squat, 5-4-3-5-4-3 (second 5-4-3 heavier than first), 22X1; 2:00-3:00 rest
B. Behind-the-neck shoulder press, 3 x 6-8, 3112; 2:00 rest
+
5 sets @ steady effort:
6 strict knees-to-elbows (yep, knees-to-elbows)
18/12 Assault Bike calories
60m Farmer’s walk, 70/53/hand
2:00 rest
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Snatch-grip Romanian deadlift, 2-2-2-1-1-1, 3111; begin a set every 2:00
+
3 rounds for time:
15m med ball bear hug carry
60 double-unders
15m med ball bear hug carry
15 row calories
+
3 sets not for time:
5/side half-kneeling bottoms-up kettlebell press
20 light reverse hypers
:20/side weighted side plank (DB in off hand extended to the ceiling)
+
10:00 mobility work of choice
