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
+
For completion/movement quality:
2-4-6-8-10 strict CTB pull-ups
10-8-6-4-2 double KB front rack walking lunge steps, 70/53/hand if possible
+
10:00 @ 80% of [10 glute-ham sit-ups + 10 hip extensions + 20 air squats + 60 double-unders]
5:00 rest
10:00 @ 80% of [.5 mile Assault Bike + 5 DB power cleans + 5 DB thrusters + 30m med ball or sandbag carry]
3 rounds not for time, light loads and small bands:
8 DB Cuban presses
8 band pull-aparts
8 band passthroughs
:10-:20 handstand hold
4 tall box jumps
A. Snatch pull, 4-8 x 1 @ snatch max; begin a rep every :90
B. Clean-grip deadlift, 10 x 2 @ clean max, 11X1; begin a set every :60
C. DB bench press w/supinated hands, 3 x 6-8, 30X0; 2:00 rest
+
For time:
40 row calories
40 burpees w/lateral hop over erg
40 Assault Bike calories
40 kettlebell swings, 70/53
+
3 sets:
:20-:30/side star plank
5/side 1-leg hip extensions
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. Overhead squat, build to a moderate/tough single for the day in 8:00 from an empty bar
B. Back squat, 6-5-4-4, 22X1; 2:00-3:00 rest
C. 1-arm DB row, 3 x 8-10, 11X2; :45 between sides
+
3 rounds @ high effort:
400m run
18 toes-to-bar
12 squat cleans, 135/85
3:00 rest
3 rounds not for time:
12 incline DB scap retractions
12 plate halos (6 in each direction)
:30 plank march
A. Muscle snatch, build to a tough but perfect single, stop when elbows drop on turn-over or there is any press-out
B. Segmented snatch-grip deadlift, 3-3-3-3 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 (runs are 400m each relay-style, wall balls & CTBs can be split in any fashion with only 1 partner working at a time):
800m run
200 wall balls, 30/20 to 10
800m run
100 CTB pull-ups
800m run
Not for time:
10 alternating Turkish get-ups – light, controlled, and deliberate throughout
2-3 rounds of [10 alternating pistols + 10 push-ups @ 2011 + 5 strict toes-to-rings @ 3110]
+
A. Front squat, 8-8-8 @ 55% 1RM w/emphasis on speed throughout (think 00X1 tempo); 3:00 rest
B. Squat clean, 8 x 1 building so only last 2-3 singles are 80-90% of max; begin a set every :60
+
3 sets even:
450m row
10 DB shoulder-to-overhead, up to 60/40/hand – should be tough but doable unbroken
15 Russian kettlebell swings, 70/53
15 glute-ham sit-ups
45 double-unders
3:00 walk rest
