3 sets as warm-up:
10 alternating prisoner tall kneeling to standing
1/side 3-way straight-leg raises w/:01 hold @ top of each position
Every 3:00 for 15:00 (5 sets):
3 back squats, 33X1
*build to a challening final triple w/perfect tempo and positions throughout, get in a few scap pull-ups and/or hollow-arch swings during the rest as prep for the couplet…
+
21-15-9 for time & quality w/7:00 cap:
Wall balls
Toes-to-bar sit-ups
OR
AMRAP quality reps in 7:00:
3 dual DB thrusters
1 bar muscle-up
6 dual DB thrusters
2 bar muscle-ups
9/3
12/4
and so on…
*HEAVY on the thrusters
+
5:00-10:00 easy mobility work of choice
*notes & a reminder – be perfect on both positions & tempo for all squats today, even “tough” within those constraints will not be an absolutely heavy load… quality movement remains the emphasis on the couplet, as well, slow down before things get sloppy… finally, still no chalk (including liquid chalk) allowed in the gym, bring a towel to dry off hands/bars if you think you’ll need to…