3 rounds as warm-up:
4 alternating Turkish get-ups, up to 53/35
20m slow bear crawl
+
A. Squat snatch, 4-8 x 1 @ 85% 1RM; rest as needed to ensure quality movement
B. Front squat, 3-3-3-3 @ 65-75% 1RM slightly heavier than last week but w/continued emphasis on speed throughout (think 00X1 tempo again, moving the bar as fast as possible throughout); 2:00-3:00 rest
+
For time @ 90%:
30 pull-ups
30m DB walking lunges, 50/35/hand
15 pull-ups
15m DB walking lunges
+
For time @ 90% – begin 5:00 after completion of 30/30/30:
45 glute-ham sit-ups
45 Assault Bike calories
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