3 rounds not for time:
5m forward overhead duck walk + 5m backward overhead duck walk
15m bear crawl, slow & controlled
10 alternating goblet side lunges
+
A. Squat clean & split jerk, 4-8 x 1 @ 75-85% 1RM – solid/crisp reps over absolute load today; rest as needed
B. Alternating front rack reverse lunges, 3 x 8-10 total, controlled on descent – think 3011; 2:00-3:00 rest
+
5 rounds for total reps, pick up where you left off each round:
2:00 of [3/2 ring muscle-ups + 4 med ball over shoulders + 12/8 Assault Bike calories]
:60 rest
+
3 rounds not for time:
:30 double KB front rack wall sit
:30 front leaning rest on ground w/plate or sandbag on back
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