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 (power or squat), build to a tough single in 10:00 or 10:00 EMOM moderate drilling 1 component of the lift
B. Muscle-up or dead hang to inverted or chin-over-bar hold, 5:00 EMOM – repeatable reps/time
+
For time w/8:00 cap:
21 squats (back, front, overhead, goblet – select variation & load that could be done unbroken throughout)
200m run
15 squats
200m run
9 squats
+
3 sets not for time:
6-15 glute-ham sit-ups (low end if you haven’t done these for the last 2 weeks)
10 supermans
Post results to comments.