3 sets as easy warm-up:
5/side half-kneeling bottoms up KB press
:10/side 1-arm hang from ring
15/10 Assault Bike calories – increase effort set-to-set
+
10:00 ring/bar muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping or slow strict MUs and bottom of pistol holds
+
A. 1 squat clean + 1 front squat, 8 x 1 @ no more than 60% front squat max – all squats should feel light and remain fast out of the hole; begin a set every :60
B1. Bent-over DB row (both @ same time), 3 x 3-4, 11X1; :90 rest
B2. DB bench press w/neutral grip (palms facing each other throughout), 3 x 6-8, 30X0; :90 rest
+
Every 5:00 for 3 sets:
400m run
30 wall balls, 20/14 to 10
+
5:00 easy cool-down immediately following final wall ball
Post results to comments.