30:00-60:00 easy aerobic work of choice

3 sets as easy warm-up:
3-6/side half-kneeling bottoms up KB press
3 dead hang to inverted w/controlled descent – focus on the lats/rhomboids controlling the descent
:10-:15/side bottom of pistol hold
+
For completion/dip quality:
2-4-6-8-10 strict ring dips
10-8-6-4-2 heavy kettlebell swings
+
5 sets:
10 double KB front rack walking lunges
:60 rest
10 death march steps
:60 rest
+
3 sets:
15m/side heavy 1-arm DB overhead carry
:30 rest
10/side 1-arm DB row
:30 rest
30m med ball bear hug carry
:30 rest
:15 table hold
:30 rest

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3 rounds not for time:
8 DB Cuban presses
8 band pull-aparts
8 band passthroughs
:10-:20 handstand hold
4 tall box jumps

A. Snatch pull clusters, 3 x 1.1.1.1.1; :10 between singles, 2:00 rest
B. Back squat, 5-5-5-5 @ 55-65% of max – this is a de-load, enjoy; rest as needed
+
For time:
50 wall balls, 30/20 to 10/9
150 double-unders
3 legless rope climbs or 30 pull-ups
+
3 sets:
:10-:30/side 1-arm ring side plank
:30 rest
5/side 1-leg hip extensions
:30 rest
30m/side 1-arm Farmer’s walk, tough
:30 rest

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3 rounds not for time:
10/side 1-arm DB scap retractions
10/side 1-arm DB scap protractions
:30/side easy pec stretch

A. Power clean, build to a tough single in 10:00 (includes warm-up)
+
5 rounds for time w/a partner, split all work as desired w/only 1 working at a time:
800m run
30 power cleans, 95/65
10 wall walks or 20m handstand walk

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3 rounds not for time:
5-8 empty bar hang muscle snatches
5-8 empty bar thrusters
5-8 empty bar back squats

Every :60 for 12:00 (12 total sets, 4 of each):
Sets 1-4: 5 hang power snatches from below the knees, light
Sets 5-8: 3 hang power snatches from below the knees, moderate
Sets 9-12: 1 hang power snatch from below the knees, tough
+
For total reps in teams of 2 w/only 1 partner working at a time:
10:00 of [10 burpee box jump-/step-overs + 15 toes-to-bar]
5:00 rest
10:00 of [20/15 Assault Bike calories + 10m single-arm overhead DB walking lunges, 80/50]

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