3 rounds as warm-up:
4 alternating Turkish get-ups, moderate up to 53/35
15m slow bear crawl
+
A. Squat snatch, 6-8 x 1 @ 80% 1RM; rest as needed to ensure quality movement
B. Front squat, 4-4-4 @ 65-70% 1RM slightly heavier than last week but w/continued emphasis on speed throughout (think 00X1 tempo again, moving the bar as fast as possible throughout); 2:00-3:00 rest
+
1 set:
max unbroken CTB pull-ups – biggest set possible without risk of tearing
+
For time:
100 row calories
100 wall balls, 20 to 10

Post results to comments.

30:00-60:00 easy aerobic recovery work of choice (slow bike/row/ski/walk preferred)
+
30:00-60:00 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 – focus on the lats/rhomboids controlling the descent
:05-:10/side bottom of pistol hold
+
15-12-9-6-3 for completion/movement quality:
Toes-to-rings
Goblet squats, heavy – ideally over 70/53
+
8:00 @ 80% effort of [8 burpee box jump-overs @ 24/20 + 8 overhead squats @ 75/55 + 12/8 ski erg calories]
4:00 rest
8:00 @ 80% effort of [.4 mile Assault Bike + 10 alternating DB rows from plank + 40 double-unders]
+
4 sets:
:15 row sprint – absolutely all-out!
2:15 walk rest

Post results to comments.

3 rounds not for time:
8 DB Cuban presses
8 band pull-aparts
8 band passthroughs
+
3 sets not for time – treat this almost as a warm-up, resting only as needed to add height & weight each set:
4 tall box jumps
8 DB bench press, 40X0
+
A. Snatch pull, 6-8 x 1 starting @ 90% snatch max & building to 100-105% as long as there is speed @ the hips; begin a rep every :90
B. Snatch-grip deadlift, pick up where finished A and build to a tough but perfect single in just 3 reps
+
3-4 sets @ 80-85% effort – goal is elevated but steady breathing throughout, pace out the initial set to ensure you’re able to sustain:
300m row
15/10 perfect hand-release push-ups
.5 mile Assault Bike
15 unbroken DB/KB deadlifts – you pick the weight
2:00 walk rest
+
2-3 sets optional:
:30-:60 banded plank
5-10 glute-ham raises OR 5 glute-ham raise negatives

Post results to comments.

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. Snatch balance w/:02 pause in the hole, 2-2-2-2 moderate – perfect position & solid :02 pause more important than load today; rest as needed
B. Back squat, 4-3-2-2, 22X1; 2:00-3:00 rest
+
8 rounds for time:
1 hang squat clean, 225/145*
3 bar muscle-ups
*opt for the EMOM if either the loads or the bar muscle-ups are limiters
OR
Every :60 for 16:00 (8 of each):
1st: 1 tough hang squat clean from below the knees
2nd: 1-3 bar muscle-ups or dead hang to in
+
3 sets not for time:
10 DB prone rows
10 alternating double KB front rack reverse lunges – elevate front foot 4-8″

Post results to comments.