Mobilize, then:
Warm-Up Flow
Every 6 minutes, for 12 minutes (2 sets) for times:
30/20 Calories of Assault Bike
30 Barbell Overhead Squats (20/15 kg)
15 Push-Ups
Try to bring your grip in narrower on each set of overhead squats with the goal of getting to the same grip as you would use to jerk. Breathe exclusively through your nose throughout this entire portion including the 90 second rest. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
Complete three rounds at 70-75% perceived effort:
Handstand Walk x 50′
Weighted Sit-Ups x 20 reps (20/14 lbs)
B.
Every 2 For 10
Push press x 5
C.
“The Running Dead Masters Version”
For time:
1600 Meter Run
50 Deadlifts (185/135 lbs)
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55/35 lb DBs to 24/20″ box)
1600 Meter Run