Not for time:
16 alternating Turkish get-ups, light & deliberate throughout
+
A. Squat clean & split jerk, build quickly to a single @ 80-90% 1RM
B. Front rack reverse lunges, 3 x 4-5/leg (4-5 consecutive on 1 leg, rest then 4-5 consecutive on other leg), controlled on descent – think 3011 again; :90 between legs
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4 rounds for total reps, pick up where you left off each round:
3:00 of (20/16 row calorie buy-in + max in remaining time of 4/2 muscle-ups + 4 heavy med ball/sandbag to shoulders + 4 med ball/sandbag bear hug squats)
:60 rest
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3 rounds not for time:
:20/side single-leg wall sit
:40 front leaning rest on ground w/plate or sandbag on back

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30:00-60:00 active recovery and/or 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
:05-:10/side bottom of pistol hold
15/10 Assault Bike calories – increase effort set-to-set
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20:00 for quality/efficient reps, big sets of gymnastics are more important than total rounds accumulated:
200m run
max unbroken strict pull-ups, change grips set-to-set
.3 mile Assault Bike w/no arms
max unbroken strict handstand push-ups
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3 sets:
15m/side heavy 1-arm DB overhead carry
:30 rest
30m med ball bear hug carry
:30 rest
:15 table hold
:30 rest
30m heavy Farmer’s walk
:90 rest

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3 rounds as warm-up w/empty bar:
5 muscle cleans
5 front squats
5 thrusters
5 good mornings

1-2-3-4-5-6-7-8 for completion/quality movement (cut to 1-2-3-4-5-6 if these are tough):
Strict pull-ups
Strict ring dips
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A. Overhead squat, 2-2-2 @ 90% effort, 20X1 – solid position over load again, these are still not maximal efforts, keep everything crisp; rest as needed
B. Back squat, 2-2-1-1-1 building to a heavy single – doesn’t have to be a max or PR attempt, but if you know it’s there get it, 20X2; 2:00-3:00 rest
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AMRAP in 8:00:
1 mile Assault Bike
15 front squats (from the ground), 185/125
400m run
max squat cleans in remaining time, 185/125

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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 16:00 (16 total sets, 4 of each):
Sets 1-4: 3 touch-and-go power snatches, light
Sets 5-8: 2 touch-and-go power snatches, moderate
Sets 9-12: 1 power snatch, tough
Sets 13-16: :20 max toes-to-bar
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AMRAP in 10:00 in teams of 2, alternate completed movements:
7 thrusters, 115/75
7 burpees
35 double-unders
+
5:00 rest
+
For time in teams of 4 – split in any way:
1600m run

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