10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A. Snatch pull, 7 x 1starting @ 90-100% of snatch max and building from there as long as you’re FAST!; begin a set every :60
B. Supinated strict weighted pull-ups, 3 x 2-3, 21X0 (or 3 x 3 negatives w/:06 descent if no strict pull-up); 2:00 rest
+
AMRAP in 10:00:
5 toes-to-bar
15 wall balls
5 pull-ups (CTB if proficient)
45 double-unders or single-unders
+
6 sets:
:20 hollow rock or hold
:20 rest
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