3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
10:00 muscle-up or monkey bar practice/tech work
+
For reps @ sustainable effort throughout:
5:00 of [10 toes-to-bar + 20 alternating box step-up/step-downs @ 24/20]
2:00 rest
5:00 of [10 wall balls @ 30/20 to 10 + 10 tough alternating DB rows from plank]
2:00 rest
5:00 of [10 row, ski erg, or Assault Bike calories + 40 double-unders]
2:00 rest
5:00 of [400m run + max time spent in side plank in remaining time (alternate sides as needed)]
Post results to comments.
AM
5 sets:
:20 L-sit
:20 superman hold
rest as needed
+
5 sets:
5/side single-leg jumps to mats
rest as needed
PM
A. Jump squat, 10 x 2; begin a set every :60
B. Hang power snatch from just above knees, 3-2-1-3-2-1-3-2-1 speed over load; rest as needed
+
6 sets @ 80% aerobic – consistent effort across:
15m yoke walk
8 goblet squats w/pause @ halfway & bottom
2:00 rest
50m heavy Farmer’s walk
15 Russian kettlebell swings
2:00 rest
+
walk out to tracks & back