3 sets not for time:
15m medball bear hug carry
:20-:30 L-sit accumulation
+
A. Snatch-grip deadlift from deficit (feet elevated 2-3”), 5-5-5, 31X1; 2:30 rest
B. Split jerk w/:01 pause in dip & :01 pause @ catch before recovery, 8 x 1 light/moderate; begin a rep every :90
+
For time w/a partner, trading off every 500m:
6000m row
OR if working solo:
6 sets:
500m row – increase pace by :01-:02 if last week was sustainable
2:00 walk rest
Post results to comments.
10 rounds steady:
1 dead hang to inverted, slow & controlled
10 alternating shrimp squats
+
3 sets:
10 natural knee extensions, 3111
20 light band pull-parts
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5 sets:
:30 front leaning rest on rings w/palms forward
:30 rest
+
walk to tracks & back