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″

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3 rounds not for time:
12 incline DB scap retractions
12 plate halos (6 in each direction)
:10 top of ring push-up
:10 middle of ring push-up
:10 bottom of ring push-up

A. 1 pause power snatch (:01 pause just below the knees on way up) + 1 pause hang power snatch (:01 just below the knees) + 1 hang power snatch w/no pause, 4-6 x 1 moderate and crisp; rest as needed
B. Segmented snatch-grip deadlift, 2-2-1-1-1 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 in teams of 3 w/only 1 working at a time:
1500m row
150 thrusters, 115/75
150 toes-to-bar
+
optional:
4 mile easy Assault Bike – goal is remain @ even pace throughout that would be maintainable for 30+ minutes

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Not for time:
build to a moderate single/side barbell Turkish get-up
+
3 rounds of [3 wall walks + 12 pause jump squats]
+
A. Squat clean & split jerk, build to a moderate single for the day
B1. Front squat, 5-5-5 @ 60-65% 1RM slightly heavier than last week but w/continued emphasis on speed throughout (think 00X1 tempo); :60 rest
B2. Toes-to-rings, 3 x 10-15 unbroken; :60 rest
+
3 rounds @ tough effort:
400m run
21 unbroken kettlebell swings, 70/53
12 ring dips
3:00 walk rest

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30:00-60:00 easy cyclical aerobic work of choice – bike/row/swim/hike only

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:
Strict pull-ups – CTB if possible
Armless Assault Bike calories
+
8:00 @ 80% of [400m run + 15 glute-ham sit-ups + 15 hip extensions]
4:00 rest
8:00 @ 80% of [30 row calories + 15 DB thrusters @ 45/30/hand]
4:00 rest
+
4 sets:
:10 row sprint
1:50 walk rest

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