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)
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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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3 rounds as warm-up:
4 alternating Turkish get-ups, moderate up to 53/35
15m slow bear crawl
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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
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1 set:
max unbroken CTB pull-ups – biggest set possible without risk of tearing
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For time:
100 row calories
100 wall balls, 20 to 10

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30:00-60:00 easy aerobic recovery work of choice (slow bike/row/ski/walk preferred)
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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
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15-12-9-6-3 for completion/movement quality:
Toes-to-rings
Goblet squats, heavy – ideally over 70/53
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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]
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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
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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
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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
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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

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