Not for time:
16 alternating Turkish get-ups, light & deliberate throughout
+
A. Squat clean & split jerk, build quickly to a single @ 80-90% 1RM
B. Front rack reverse lunges, 3 x 4-5/leg (4-5 consecutive on 1 leg, rest then 4-5 consecutive on other leg), controlled on descent – think 3011 again; :90 between legs
+
4 rounds for total reps, pick up where you left off each round:
3:00 of (20/16 row calorie buy-in + max in remaining time of 4/2 muscle-ups + 4 heavy med ball/sandbag to shoulders + 4 med ball/sandbag bear hug squats)
:60 rest
+
3 rounds not for time:
:20/side single-leg wall sit
:40 front leaning rest on ground w/plate or sandbag on back
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