10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [15′ forward bear crawl + 15′ backward bear crawl + 10 dead bugs w/hands pressed into wall] 5:00-10:00 muscle-up and/or handstand walk practice – coach led + AMRAP in 18:00 w/a partner – partners trade off completed, full
10:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl] A. Snatch pull, 7 x 1starting @ 90-100% of snatch max and building from there as long as you’re FAST!; begin a set every :60 B. Supinated strict weighted
10:00-15:00 as warm-up: Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions] A1. Double KB or plate overhead walking lunge (KB may not be possible for most), 3 x 15m steps; :60 rest A2. Dead hang to inverted,