Fri Nov 6

Train
4 Rounds For Time (16 Min Cap):
15/12 Cal Echo Bike
4 Wall Walks
24 Kettlebell Swings @ 24/16

Warm-up
2 Sets:
1 Min Cardio
4 Strict Chin-up (or 8 Ring Rows)
20s L-Sit OR Knee-raise Hold
10 Lunge + Twist

Strength
Every 2 Min x 5:
4-8 Ring Muscle-up (or Pull-up)
4-6 Squat Clean + Jerk @ 155/105

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Stimulus
Strength: a blend of gymnastics and weightlifting, find a progression and rep scheme that allows for 1-1.5 mins of work that is maintainable across the 5 rounds

Train/Move: a lot of grip fatigue going into this with a lot of kettlebell swings. Break them up early on and reduce volume as needed to complete a round every 4 mins or less

Games Prep
For Quality:
Accumulate 6-12 Reps/direction Around The World Plate Pinch

3-4 Sets:
10/10 DB Wrist Extension @ 2.5-5lbs (or use the hammer by the shed)