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:
Strict pull-ups – CTB if possible
Armless Assault Bike calories
+
8:00 @ 80% of [400m run + 15 glute-ham sit-ups + 15 hip extensions]
4:00 rest
8:00 @ 80% of [30 row calories + 15 DB thrusters @ 45/30/hand]
4:00 rest
+
4 sets:
:10 row sprint
1:50 walk rest

Post results to comments.

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
6-8 incline DB bench press, 30X0
+
A. Snatch pull, build to a single 5-10 heavier than you snatch max
B. Clean-grip deadlift, 12 x 2 @ clean max, 11X1; begin a set every :60
+
3 sets @ 80-85% effort – goal is elevated but steady breathing throughout, pace out the initial set to ensure you’re able to sustain:
250/200m ski erg
10 box jumps w/step-down, 30/24
20/15 Assault Bike calories
20 burpees
3:00 rest
+
3 sets:
:30/side star plank
:10/side 1-leg Sorensen hold

Post results to comments.

3 rounds not for time:
10/side 1-arm DB scap retractions
5/side light 1-arm DB overhead squats, 31X1
:30/side easy pec stretch

A. Snatch balance w/:02 pause in the hole, 3-3-3-3 light – perfect position & pause more important than load today; rest as needed
B. Back squat, 5-4-3-3, 22X1; 2:00-3:00 rest
C. 1-arm DB row, 3 x 6-8/side, 11X2; :45 between sides
+
3 rounds for time:
7/5 muscle-ups OR 7/5 strict pull-ups + 7/5 strict dips
7 squat cleans, 185/125
70 double-unders
+
1 set:
max med ball bear hug hold up to 2:00, 150/100

Post results to comments.

3 rounds not for time:
12 incline DB scap retractions
12 plate halos (6 in each direction)
:30 plank march

A. 1 muscle snatch + 1 hang muscle snatch + 2 hang power snatches, 4-6 x 1 moderate and crisp; rest as needed
B. Segmented snatch-grip deadlift, 2-2-2-2 w/pause just off ground, just below knees, and mid-thigh on the way up, :03 descent and re-set on the ground; 2:00-3:00 rest
+
For time w/a partner (same idea as last week, runs are split in half relay-style, snatches & burpees can be split in any fashion with only 1 partner working at a time):
1200m run
80 alternating DB snatches, tough
80 burpees
800m run
40 alternating DB snatches
40 burpees
400m run
+
Not for time:
2000m row @ very easy pace

Post results to comments.

Not for time:
10 alternating barbell Turkish get-ups – light, controlled, and deliberate throughout
2-3 rounds of [10 alternating pistols @ 31X1+ :30 handstand hold]
+
A. Squat clean & split jerk, 6 x 1 building so only last 2 singles are 80-85% of max – no higher; begin a set every :90
B1. Front squat, 6-6-6 @ 60-65% 1RM w/emphasis on speed throughout (think 00X1 tempo); :60 rest
B2. Strict toes-to-rings, 3 x 5-10, 3110; :60 rest
+
3 rounds @ tough effort:
1/.8 mile Assault Bike
60 double-unders
5 strict pull-ups
5 CTB pull-ups
5 pull-ups
30 wall balls, 30/20 to 10
3:00 walk rest

Post results to comments.