3 rounds not for time:
8-10/side 1-arm DB scap retractions
10m duck walk w/band overhead
:10-:20 passive hang from bar

A. Snatch balance, build to a heavy single for the day
B. Back squat, 3-2-1-1-1, 22X1; 2:00-3:00 rest
+
For time @ 80-90% effort (quality cleans over time today):
10 toes-to-bar
1 squat clean, tough weight up 240/160*
9 toes-to-bar
1 squat clean
8 toes-to-bar
1 squat clean
…
1 toes-to-bar
1 squat clean
*adjust loads accordingly, should have to think a bit before pulling but able to hit all 10 reps
+
4 sets not for time:
8 DB prone rows
4/side double KB front rack reverse lunges – elevate front foot 4-8” (do 4 reps on 1 leg before switching to the other)

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3 rounds not for time:
12 incline DB scap retractions
12 plate halos (6 in each direction)
:30 front leaning rest on rings

A. Power clean & jerk, build to a tough single in 20:00 (includes warm-up)
+
For time in teams of 3 w/only 1 working at a time:
1600m run
150 power clean to overhead, 135/95
+
optional in teams of 3 w/only 1 working at a time & trading off every .5 miles:
6 mile Assault Bike

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3 rounds as warm-up:
4 alternating Turkish get-ups, moderate up to 53/35
15m slow bear crawl
+
A. Squat snatch, 6-8 x 1 @ 80% 1RM; rest as needed to ensure quality movement
B. Front squat, 4-4-4 @ 65-70% 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
+
1 set:
max unbroken CTB pull-ups – biggest set possible without risk of tearing
+
For time:
100 row calories
100 wall balls, 20 to 10

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30:00-60:00 easy aerobic recovery work of choice (slow bike/row/ski/walk preferred)
+
30:00-60:00 mobility work of choice

3 sets as easy warm-up:
5/side half-kneeling 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
+
15-12-9-6-3 for completion/movement quality:
Toes-to-rings
Goblet squats, heavy – ideally over 70/53
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8:00 @ 80% effort of [8 burpee box jump-overs @ 24/20 + 8 overhead squats @ 75/55 + 12/8 ski erg calories]
4:00 rest
8:00 @ 80% effort of [.4 mile Assault Bike + 10 alternating DB rows from plank + 40 double-unders]
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4 sets:
:15 row sprint – absolutely all-out!
2:15 walk rest

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