3 rounds not for time:
5m forward overhead duck walk + 5m backward overhead duck walk
15m bear crawl, slow & controlled
10 alternating goblet side lunges
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A. Squat clean & split jerk, 4-8 x 1 @ 75-85% 1RM – solid/crisp reps over absolute load today; rest as needed
B. Alternating front rack reverse lunges, 3 x 8-10 total, controlled on descent – think 3011; 2:00-3:00 rest
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5 rounds for total reps, pick up where you left off each round:
2:00 of [3/2 ring muscle-ups + 4 med ball over shoulders + 12/8 Assault Bike calories]
:60 rest
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3 rounds not for time:
:30 double KB front rack wall sit
:30 front leaning rest on ground w/plate or sandbag on back

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30:00-60:00 easy aerobic recovery work and/or mobility

3 sets as easy warm-up:
5/side half-kneeling bottoms up KB press
:10/side 1-arm hang from ring
15/10 Assault Bike calories – increase effort set-to-set
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10:00 ring/bar muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping or slow strict MUs and bottom of pistol holds
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A. 1 squat clean + 1 front squat, 8 x 1 @ no more than 60% front squat max – all squats should feel light and remain fast out of the hole; begin a set every :60
B1. Bent-over DB row (both @ same time), 3 x 3-4, 11X1; :90 rest
B2. DB bench press w/neutral grip (palms facing each other throughout), 3 x 6-8, 30X0; :90 rest
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Every 5:00 for 3 sets:
400m run
30 wall balls, 20/14 to 10
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5:00 easy cool-down immediately following final wall ball

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3 rounds not for time:
8 DB Cuban presses
8 band pull-aparts
8 band passthroughs
:10-:20 handstand hold
3 standing broad jumps, all sub-maximal

A. Pause clean pull, 6-8 x 1 w/:01 pause on pull just below the knees; begin a rep every :90
B. Clean-grip deadlift, 2-2-1-1-1 building as heavy as possible w/perfect positions – no pause this week; 2:00-3:00 rest
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3 sets even:
30 row calories
20 alternating DB snatches
10 burpee box jump-overs, 24/20
3:00 walk rest
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3 sets:
:30 hollow hold – add light weight in hands and/or feet if these are easy
15 very light reverse hypers

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3 rounds as warm-up w/empty bar:
5 front squats
5 thrusters
5 good mornings
10 glute-ham sit-ups
200m run – increase pace round-to-round

2-4-6-8-10 for completion/quality movement (cut to 1-2-3-4-5 if these are tough):
Strict pull-ups
Strict ring dips
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A. Overhead squat, 3-3-3, 20X1 – solid position over load, these are NOT maximal effort and therefore should not have any chance of missing/struggling; rest as needed
B. Back squat, 2-2-2-2 building so last double is tough, 20X2; 2:00-3:00 rest
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10:00 for quality/efficient movement, NOT max reps:
1 rope climb
5 wall walks
10 alternating DB/KB reverse lunges, heavy
50 double-unders

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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
200m jog or :60 easy Assault Bike

Every :60 for 15:00 (15 total sets, 5 of each):
Sets 1-5: 3 high hang power snatches, light
Sets 6-10: 2 hang power snatches from just below the knees, moderate
Sets 11-15: 1 power snatch, tough
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AMRAP in 10:00 in teams of 2, alternate completed movements:
10 handstand push-ups
10 toes-to-bar or 10 glute-ham sit-ups
40 double-unders
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5:00 rest
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For time in teams of 2-4 – split in any way:
2000m row

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