Mobilize, then:
Warm-Up Flow
Complete at 70-75% perceived exertion:
500 Meter Row
15 Ring Push-Ups
60 Second Plank Hold
15 Ring Rows
30 Second Hollow Body Hold
15 Large Ring Swings
30 Second Roll to Candlestick
10 Strict Pull-Ups (or 5 Strict Chest-to-Bar Pull-Ups)
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
One set of:
Cast Swing x 5 reps
followed by…
Three sets of:
Pop Swing x 5-6 reps
followed by. . .
35-54:
Three-Four sets of:
Ring Dips x 5 reps + 5 Second hold a top
Rest 60 seconds
B.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 80%
*Set 5 – 4 reps @ 85%
*Set 6 – 2-3 reps @ 90-95%
C.
“The Veteran – Intermediate”
As many rounds and reps as possible in 20 minutes:
400 Meter Run
11 Dumbbell Thrusters
11 Burpees