Weightlifting tech + pull/run + accessory
3 rounds as warm-up:
5 scap pull-ups
5/side side lying windmills
5 slow prisoner Kang squats
+
Every :60 for 15:00 (15 sets):
1 hang squat clean from anywhere above the knees or 1 hang squat snatch from anywhere above the knees
*treat this as tech work like the last 2 weeks @ moderate loads throughout, nothing maximal
+
AMRAP in 12:00:
max strict pull-ups or bar muscle-ups, run 200m or equivalent bike/ski/row if raining every time you come off the bar
*band-assist the strict pull-ups if you have less than the 5 unbroken when fresh.
+
3 sets not for time:
20 band pull-aparts
10 scap push-ups