Mobilize, then:
Warm-Up Flow
Please move through the following at a 70-75% effort for 15 minutes:
15/10 Calorie Bike Erg or Assault Bike
10 Hand Release Push-Ups
10 Dumbbell Turkish Get-Ups (keep this fairly light, no more than 45/30 lbs db’s)
Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Please prioritize movement quality and focus on breathing.
A.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean & Jerk with a 3-second Pause at Mid-Patella
Start at 60% of 1-RM Clean & Jerk & build to today’s heavy.
B.
35-49:
For time:
50/35 Calories of Assault Bike
10 Bar Muscle-Ups
25 Shoulder to Overhead (155/105 lbs)
10 Bar Muscle-Ups
50 Deadlifts (155/105 lbs)
C.
Every 90 seconds, for 13:30 minutes (3 sets) of:
Station 1 – Strict Ring Pull-Ups x 8-10 reps @ 21X0
(pull rings as close to the sternum as possible; break up your sets to stay fresh and accumulate 8-10 reps within the 90 second window)
Station 2 – Nose-to-Wall Handstand Hold x 45-60 seconds
(if you’re comfortable with holds, work toward handstand wall runs)
Minute 3 – 75-Foot Farmer’s Carry with Heavy Kettlebells