3 sets as easy warm-up:
200m easy jog
:30 front leaning rest on rings
10 hip extensions
+
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. 1 hang squat clean from above the knees + 1 hang squat clean from below the knees + 1 squat clean (hands stay on bar throughout, so touch-and-go the final rep), 6 x 1 moderate/crisp out of the hole; begin set every :90
B1. Bent-over DB row (both @ same time), 3 x 4-6, 11X1; :90 rest
B2. DB floor press, 6-6-6, 20X1; :90 rest
+
3 rounds for time increasing bike effort set-to-set:
.5 mile Assault Bike
15 thrusters, 115/75
+
400m walk cool-down immediately following final thruster

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