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 (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups) Every :60 for 12:00 (12 total sets, 3 of each): sets 1-3: 3 light hang
3 sets as easy warm-up: 5/side half-kneeling bottoms up KB press 1-3 dead hang to inverted w/controlled descent – focus on the lats/rhomboids controlling the descent :05-:10/side bottom of pistol hold + 15-12-9-6-3 for completion/movement quality: Strict pull-ups – CTB if possible Armless Assault Bike calories + 8:00 @ 80% of [400m run + 15
3 rounds not for time: 8 DB Cuban presses 8 band pull-aparts 8 band passthroughs + 3 sets not for time: 3 tall box jumps 6-8 incline DB bench press, 30X0 + A. Snatch pull, build to a single 5-10 heavier than you snatch max B. Clean-grip deadlift, 12 x 2 @ clean max, 11X1;
For completion as warm-up: 15m unweighted walking lunges :05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang) 200m jog or :60 row or bike or ski erg 10 scap push-ups, 1011 15 Russian kettlebell swings Every :90 for 12:00 (4 sets of each): 1st: 4-3-2-1 clean-grip deadlift, 31X1 2nd: :30 jump rope work