3 sets as easy warm-up:
200m easy jog
30m med ball bear hug carry
10 light KB goblet alternating side lunges
+
10:00 ring muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
+
A. Clean thruster, build to a light touch-and-go 5, moderate touch-and-go 3, and heavy single
B. Bent-over DB row (both together, slight bend in knees, BIG hinge @ the hips, and high elbows @ the top hold), 3 x 6-8, 20X2; 2:00 rest
+
3 sets even, emphasis on quality movement throughout:
18 Assault Bike calories
15 wall balls, 30/20 to 10/9
12 CTB pull-ups
9 ring push-ups, 2011 or strict handstand push-ups
2:00 walk rest

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