A. Front squat, 3-3-3-3-3 build so only last triple is tough; begin a set every 3:00 + 3 sets: 3-5 muscle-ups 9-15 handstand push-ups :60 rest + For time – begin immediately after final :60 rest from the 3 rounder: 50 double-unders 50 row calories 50 wall balls, 30/20 to 10/9 50 double-unders OR 500m
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 (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground) Every :90 for 12:00 (4 sets of each): 1st: 2-3 moderate/tough thrusters –
Run, row, Assault Bike, and/or ski erg @ easy pace 3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups) Every :90 for 9:00 (6 sets): 2 power clean singles, moderate/tough + 3 rounds for time w/5:00 cap: 13 deadlifts, moderate up to 275/185 – select weight that is achievable unbroken, if any doubt on
A. Power clean, build quickly to a moderate single B. Split jerk, build quickly to a moderate single + 3 rounds for time w/5:00 cap: 13 deadlifts, up to 275/185 67 double-unders + 3 rounds not for time: 10-15 glute-ham sit-ups 5-8/side 1-arm DB row 5-8/side 1-arm DB bench press OR if 17.3 yesterday: 30:00