3 rounds not for time:
12 incline DB scap retractions
12 plate halos (6 in each direction)
:30 plank march

A. Muscle snatch, build to a tough but perfect single, stop when elbows drop on turn-over or there is any press-out
B. Segmented snatch-grip deadlift, 3-3-3-3 w/pause just off ground, just below knees, and mid-thigh on the way up, :03 descent and re-set on the ground; 2:00-3:00 rest
+
For time w/a partner (runs are 400m each relay-style, wall balls & CTBs can be split in any fashion with only 1 partner working at a time):
800m run
200 wall balls, 30/20 to 10
800m run
100 CTB pull-ups
800m run

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Not for time:
10 alternating Turkish get-ups – light, controlled, and deliberate throughout
2-3 rounds of [10 alternating pistols + 10 push-ups @ 2011 + 5 strict toes-to-rings @ 3110]
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A. Front squat, 8-8-8 @ 55% 1RM w/emphasis on speed throughout (think 00X1 tempo); 3:00 rest
B. Squat clean, 8 x 1 building so only last 2-3 singles are 80-90% of max; begin a set every :60
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3 sets even:
450m row
10 DB shoulder-to-overhead, up to 60/40/hand – should be tough but doable unbroken
15 Russian kettlebell swings, 70/53
15 glute-ham sit-ups
45 double-unders
3:00 walk rest

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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
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5 sets:
10 double KB front rack walking lunges
:60 rest
10 death march steps
:60 rest
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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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