2 rounds as easy warm-up:
:10 top of dip hold
:10 middle of dip hold
:10 bottom of dip hold
:10 chin-over-bar hold
:10 bent-arm hang
:10 passive hang
2:00 easy row, Bike, or ski erg
+
10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
+
A. Rear-foot elevated DB split squat, 3 x 4-6/side, 30X0; :90 between sides
B. Behind-the-neck shoulder press, 4-4-3-3, 3112; 2:00 rest
+
5 sets @ sustainable effort:
10 push-ups, 1010
10 strict toes-to-bar
200m run
15m/side 1-arm KB or DB overhead carry, heavy
2:00 walk rest
Post results to comments.
AM
12:00 easy Assault Bike
PM
A. Seated box jump, 3-3-3-3-3-3; rest as needed
B. Power snatch from blocks (bar just above knees), 4-3-2-4-3-2-4-3-2; rest as needed
+
6 sets @ 80% aerobic:
15 Assault Bike calories
10 jump switch lunges
10 med ball over shoulder
15m prowler push
2:00 rest