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 + For completion/movement quality: 2-4-6-8-10 strict CTB pull-ups 10-8-6-4-2 double KB front rack walking lunge steps, 70/53/hand if possible + 10:00 @ 80% of
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 sets): sets 1-3: 3 moderate hang power snatches (or cleans)
3 rounds not for time, light loads and small bands: 8 DB Cuban presses 8 band pull-aparts 8 band passthroughs :10-:20 handstand hold 4 tall box jumps A. Snatch pull, 4-8 x 1 @ snatch max; begin a rep every :90 B. Clean-grip deadlift, 10 x 2 @ clean max, 11X1; begin a set every
For completion as warm-up: 400m row 8 alternating Turkish get-ups :20-:30 hanging bent-knee tuck Every :90 for 12:00 (4 sets of each) 1st: 15m 1-arm DB overhead walking lunges, heavy – switch arms set-to-set so that each side does 2 sets 2nd: 10 Australian CTB pull-ups w/:01 pause @ top – tough set-up that still