3 rounds not for time:
1-6 bar muscle-ups or 3 dead hang to inverted
6 DB burpee box step-up/step-downs, 50/35/hand to 24/20”
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A. Squat snatch, 10:00 to build to a single @ 80-90%
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3 sets for even reps:
3:00 of [20 toes-to-bar + 20 row calories + max alternating pistols in remaining time]
:60 rest
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1 set – begin immediately after final :60 rest period:
max unbroken wall balls, 30/20 to 10/9
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optional additional breathing work, 10 sets:
:30 row, Assault Bike, or run @ 90% aerobic – no lactate, just elevated breathing!
:30 rest
Post results to comments.
AM
10:00 Assault Bike @ Z1
PM
A1. 2-arm passive-to-active hang from bar, 3 x 12, 1010; :30 rest
A2. Overhead barbell shrugs, 3 x 12, 1010; :30 rest
A3. 1 hands-elevated push-up + 1 scap push-up, 3 x 12; :30 rest
A4. Sleeper stretch against wall, 3 x :30; :30 rest
B1. Single-arm DB overhead walking lunges, 3 x 30m (switch hands @ 15m); :90 rest
B2. Romanian deadlifts, 3-2-1, 3010; :90 rest
C1. Peterson step-ups, 3 x 25/side to blue mats; :30 between sides, :30 rest
C2. Reverse hypers, 3 x 10 moderate; :90 rest
D1. Axle Pendlay row, 3 x 6-8, 10X0; :60 rest
D2. Axle floor press, 3 x 6-8, 10X0; :60 rest
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walk out to tracks and back