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. 1 power clean + 1 hang power clean + 1 split jerk, build to a tough set in 20:00 (includes warm-up)
+
3 rounds for time in teams of 3, all 3 runs must be completed together, split all other work as desired w/only 1 working at a time:
15 wall walks
60 row calories
400m run
+
optional for time in teams of 3:
3000m ski erg, trade off every 500m

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3 rounds as warm-up:
4 alternating Turkish get-ups, up to 53/35
20m slow bear crawl
+
A. Squat snatch, 4-8 x 1 @ 85% 1RM; rest as needed to ensure quality movement
B. Front squat, 3-3-3-3 @ 65-75% 1RM slightly heavier than 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 time @ 90%:
30 pull-ups
30m DB walking lunges, 50/35/hand
15 pull-ups
15m DB walking lunges
+
For time @ 90% – begin 5:00 after completion of 30/30/30:
45 glute-ham sit-ups
45 Assault Bike calories

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30:00-60:00 easy aerobic work of choice (hike/bike/swim/row) and/or 30:00-60:00 mobility work

3 sets as easy warm-up:
5/side standing 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
+
10-9-8-7-6-5-4-3-2-1 for completion/movement quality:
Strict pull-ups
DB push push press, up to 60/40/hand
+
For reps:
8:00 @ 80% effort of (6 DB renegade rows* @ 50/35/hand + 12 alternating pistols w/weight if easy + 48 double-unders)
4:00 rest
8:00 @ 80% effort of (200m run + 20m/side heavy 1-arm Farmer’s walk + 15 glute-ham sit-ups)
*1 = 1 push-up + 1 L row + 1 push-up + 1 R row
+
4 sets:
:15 row sprint – absolutely all-out!
2:15 walk rest

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3 rounds not for time:
8 DB Cuban presses
8 band pull-aparts
8 band passthroughs
+
3 sets not for time:
3 tall box jumps
6/side 1-arm standing DB shoulder press, 21X1
+
A. Snatch pull, 5 x 1 starting @ 95% snatch max & building to 100-105% as long as positions/speed is there; begin a rep every 2:00
B. Halting snatch-grip deadlift, 5 x 1 w/pauses just off ground & just below the knees on way up @ best weight from A; begin a rep every 2:00
+
3-4 sets @ 80% effort – goal is elevated but steady breathing throughout, pace out the initial set to ensure you’re able to sustain:
15 kettlebell swings, 70/53
15 burpees
450m row
.5 mile Assault Bike
2:00 walk rest
+
3 sets:
:30 hollow hold – add weight if these are “easy”
5-10 glute-ham raises OR 5 glute-ham raise negatives

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