AM
5 rounds @ easy pace
2:00 AirDyne
5 dead hang to inverted
2:00 row
2/side moderate/tough Turkish get-ups
PM
A. Squat clean, 6 x 2 @ 165; begin a set set every :60
B. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, mid-thigh), 4 x 1.1 starting @ 165 and adding; :15 between singles 3:00 rest
B. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, mid-thigh), 4 x 1.1 starting @ 165 and adding; :15 between singles 3:00 rest
+
6 sets @ very high effort:
10 alternating box step-ups, 20
9 kipping handstand push-ups
8 CTB pull-ups
7 shoulder-to-overhead, 85
:90 rest
+
5 sets:
50m sled sprint outdoors, 90 on sled
3:00 walk rest
+
Front leaning rest on rings, accumulate 180 seconds; rest and break as needed to ensure perfect positions throughout
AM
complete with 35# KB
PM
A. complete, all TNG except for 4th set
B. 165-185-195-205
+
1:41- HPSU UB
1:32- UB
1:50- 7/2
1:41- 7/2
2:00- 7/1/1, fell off wall
1:50- 7/2
+
:12
:11
:12
:13
:14
+
complete
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