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
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10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
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A. Weighted strict pull-up, build to a 1RM (score as bodyweight + load added)
B. Snatch pull (can use straps), 8 x 1 starting @ 95% snatch max and building to 105% if feeling good; begin a rep every :90
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Every :60 for 10:00 (5 sets of each):
1st: 5 touch-and-go clean-grip deadlifts, moderate load
2nd: 10 glute-ham sit-ups
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10 sets:
:30 Assault Bike, row, or run @ 80% aerobic – your choice, pick one you didn’t do yesterday
:30 rest
Post results to comments.
A1. Half-kneeling bottoms up KB press, 3 x 6-8/arm; :15 rest
A2. Single-arm Farmer’s walk, 3 x 20m/arm; :15 rest
A3. Star plank, 3 x :30/side; :15 rest
A4. Single-arm KB front rack carry, 3 x 20m/arm; :60 rest
B. Quadruped elbow-to-knee, 3 x 10/side; rest as needed
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6 sets:
5:00 Assault Bike @ 80% aerobic – easily sustainable
3:00 easy spin
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walk out to tracks and back