3 sets as easy warm-up: 5/side half-kneeling bottoms up KB press 1-3 dead hang to inverted w/controlled descent :05-:10/side bottom of pistol hold 15/10 Assault Bike calories – increase effort set-to-set + 20:00 for quality/efficient reps, big sets of gymnastics are more important than total rounds accumulated: 200m run max unbroken strict pull-ups, change grips
3 rounds not for time: 8 DB Cuban presses 8 band pull-aparts 8 band passthroughs :10-:20 handstand hold or 5-10m handstand walk if proficient 3 seated box jumps w/emphasis on aggressive hip extension rather than actual box height A. Halting snatch pull, 6-8 x 1 @ 90-100% snatch max w/pause just below knees); begin a
3 rounds as warm-up w/empty bar: 5 muscle cleans 5 front squats 5 thrusters 5 good mornings 1-2-3-4-5-6-7-8 for completion/quality movement (cut to 1-2-3-4-5-6 if these are tough): Strict pull-ups Strict ring dips + A. Overhead squat, 2-2-2 @ 90% effort, 20X1 – solid position over load again, these are still not maximal efforts, keep