30:00-60:00 easy aerobic work of choice (hike/bike/swim/row) and/or 30:00-60:00 mobility work

3 sets as easy warm-up:
5/side standing 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
+
10-9-8-7-6-5-4-3-2-1 for completion/movement quality:
Strict pull-ups
DB push push press, up to 60/40/hand
+
For reps:
8:00 @ 80% effort of (6 DB renegade rows* @ 50/35/hand + 12 alternating pistols w/weight if easy + 48 double-unders)
4:00 rest
8:00 @ 80% effort of (200m run + 20m/side heavy 1-arm Farmer’s walk + 15 glute-ham sit-ups)
*1 = 1 push-up + 1 L row + 1 push-up + 1 R row
+
4 sets:
:15 row sprint – absolutely all-out!
2:15 walk rest

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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/side 1-arm standing DB shoulder press, 21X1
+
A. Snatch pull, 5 x 1 starting @ 95% snatch max & building to 100-105% as long as positions/speed is there; begin a rep every 2:00
B. Halting snatch-grip deadlift, 5 x 1 w/pauses just off ground & just below the knees on way up @ best weight from A; begin a rep every 2:00
+
3-4 sets @ 80% effort – goal is elevated but steady breathing throughout, pace out the initial set to ensure you’re able to sustain:
15 kettlebell swings, 70/53
15 burpees
450m row
.5 mile Assault Bike
2:00 walk rest
+
3 sets:
:30 hollow hold – add weight if these are “easy”
5-10 glute-ham raises OR 5 glute-ham raise negatives

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3 rounds not for time:
8-10/side 1-arm DB scap retractions
10m duck walk w/band overhead
:10-:20 passive hang from bar

A. Snatch balance, build to a heavy single for the day
B. Back squat, 3-2-1-1-1, 22X1; 2:00-3:00 rest
+
For time @ 80-90% effort (quality cleans over time today):
10 toes-to-bar
1 squat clean, tough weight up 240/160*
9 toes-to-bar
1 squat clean
8 toes-to-bar
1 squat clean
…
1 toes-to-bar
1 squat clean
*adjust loads accordingly, should have to think a bit before pulling but able to hit all 10 reps
+
4 sets not for time:
8 DB prone rows
4/side double KB front rack reverse lunges – elevate front foot 4-8” (do 4 reps on 1 leg before switching to the other)

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3 rounds not for time:
12 incline DB scap retractions
12 plate halos (6 in each direction)
:30 front leaning rest on rings

A. Power clean & jerk, build to a tough single in 20:00 (includes warm-up)
+
For time in teams of 3 w/only 1 working at a time:
1600m run
150 power clean to overhead, 135/95
+
optional in teams of 3 w/only 1 working at a time & trading off every .5 miles:
6 mile Assault Bike

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