10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. 1-arm KB front rack walking lunge, 3 x 16 steps (switch arms @ 8 steps); :30 rest
A2. Front leaning rest on ground), 3 x :45 rest; :30 rest
+
30-20-10 for time w/a 15:00 cap:
Alternating renegade rows (so 15/side on the round of 30)
Box step-overs w/DBs (same as used for renegade rows)
Sit-ups
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:20-:30 passive hang from bar (1-arm if possible) + 3 wall walks]
Split jerk tech work – coach-led
A. Power clean & split jerk, 9 x 1 starting moderate and building a little if things feel great; begin a rep every :60
+
For reps:
3:00 of [20 row calories + max hand-release push-ups in remaining time]
:60 rest
3:00 of [20 row calories + max kettlebell swings in remaining time]
:60 rest
3:00 of [20 row calories + max burpees in remaining time]
+
3 sets not for time:
25m/side tough 1-arm Farmer’s walk
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [10/side light 1-arm DB rows + 5/side 1-arm kettlebell thrusters]
A. Back squat, 3 x 3-4, 40X1; 2:30 rest
B. Supinated chin-over-bar hold, 1 x max
C. L-sit or dip support (hold top or ring or bar dip), 1 x max – pick the most challenging variation you can hold for at least :05
+
For 16:00:
1st: :30 tough upper body pulls (ring/bar muscle-ups if proficient, CTB pull-ups, pull-ups, ring rows, Pendlay rows, etc.)
2nd: :30 wall balls
3rd: :30 double-unders
4th: :30 Assault Bike @ high aerobic effort
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [1-3 dead hang to inverted + 1-3 wall walks]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner – only 1 working @ a time:
15 wall walks
75 kettlebell swings
1500m row
75 kettlebell swings
15 wall walks
+
Optional:
Ab sculpting of choice
