3 rounds not for time:
12 incline DB scap retractions
12 plate halos (6 in each direction)
:10 top of ring push-up
:10 middle of ring push-up
:10 bottom of ring push-up

A. Seated box jump, 6 x 1 tall; begin a set every :60
B. 3 touch-and-go power cleans + 1 split jerk, build quickly to a tough set
C. Power clean, pick up where you left off on the complex and build to a tough single in just 3 more attempts
+
AMRAP in 20:00 w/a partner, trade off completed rounds:
max unbroken strict pull-ups
200m run
+
optional for time in teams of 2:
200 Assault Bike calories – switch off as desired

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3 rounds as warm-up:
4 alternating Turkish get-ups, up to 53/35
20m slow bear crawl
:20 hollow rock
+
A. Squat snatch, 4-6 x 1 @ 85-90% 1RM; rest as needed to ensure quality movement
B. Front squat, 2-2-2-2-2 @ 65-75% adding slightly from last week but w/continued emphasis on speed throughout (think 00X1 tempo again, moving the bar as fast as possible throughout); 2:00-3:00 rest
+
For reps:
5:00 strict handstand push-ups
5:00 rest
10:00 of [2000m row + max double-unders in remaining time]

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30:00-60:00 easy aerobic work of choice and/or 30:00-60:00 mobility work of choice

5/side standing bottoms up KB press
3 dead hang to inverted w/controlled descent – focus on the lats/rhomboids controlling the descent
:05-:10/side bottom of pistol hold or 8 alternating pistols, 31X1
+
A1. Close-grip bench press, 10-8-6, 30X0; :90 rest
A2. Ring rows, 3 x max unbroken @ perfect 2020 tempo; :90 rest
+
Every :60 for 16:00 (4 sets of each):
1st: 10 alternating DB reverse lunges
2nd: 10 glute-ham sit-ups
3rd: 40 double-unders
4th: 12/8 row calories @ moderate effort – just a warm-up for the sprints…
+
3 sets:
:20 row sprint – absolutely all-out!
2:40 walk rest

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3 rounds not for time:
10 DB Cuban presses
10 band pull-aparts
10 band passthroughs
+
3 sets not for time:
3 broad jumps – not consecutive, take a few seconds between reps
6/side 1-arm standing DB push press, 21X2
+
A. Halting snatch pull clusters, 5 x 1.1 w/:01 pause just below knees; :05-:10 between singles, begin a set every 2:00
B. Snatch-grip deadlift, 3 x 1 tough but perfect position when passing the knees (vertical shins, weight balanced across entire foot, shoulders in front of the bar & butt back); begin a rep every 2:00
+
3-4 sets @ 80% effort – again, the goal is elevated but steady breathing throughout, pace the initial set to ensure you’re able to sustain across all sets:
.4 mile Assault Bike
10 touch-and-go power cleans, moderate
10 bar-facing burpees
400m run
2:00 walk rest
+
3 sets:
:30 hollow rock – add weight if these are “easy”
5-10 glute-ham raises OR 5 glute-ham raise negatives

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3 rounds not for time:
8/side 1-arm DB scap retractions
15m duck walk w/band overhead
:10/side 1-arm passive hang from ring

A. Snatch balance, 6 x 3 light & fast; begin a set every :60
B. Back squat, 6-6-5-5, 30X0 – no pauses @ top or bottom; 2:00-3:00 rest
+
4 sets for calories:
2:30 of [15 toes-to-bar (or toes-to-rings) + 12 single-arm DB overhead squats tough up to 80/55 + row calories in remaining time]
:90 rest
+
4 sets not for time:
6 DB prone rows, 10X2
6/side KB goblet rear-foot elevated split squats, 30X0

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