Saturday, 10.29.16 – Sport

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3 sets not for time: 5-10m handstand walk or :30 tripod headstand hold 30m Farmer’s walk + For 14:00: Evens: 1 power snatch, 80-90% 1RM Odds: 1 power clean, 80-90% 1RM + AMRAP in 20:00, split all work as desired w/only 1 partner working at a time: 10 tough med ball over the shoulder 20
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Saturday, 10.29.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP in 20:00, split all work as desired w/only 1 partner working at a time: 20 moderate alternating DB snatches or 10 tough med ball over the shoulder 20 pull-ups or Australian pull-ups 20 push-ups or handstand push-ups 400m run
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Friday, 10.28.16 – Health

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Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs) Every 3:00 for 3 sets: 3 moderate/tough front squats, from the ground if clean is proficient, otherwise from the rack 12 tough Russian kettlebell swings + Every 3:00 for 3 sets: 10 toes-to-bar 100m
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Friday, 10.28.16 – Sport

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A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions B. Back squat, build to a tough single (not max, just heavy for today), 20X1 + AMRAP in 10:00: 3 bar muscle-ups or 1 rope climb 10 thrusters, 95/65 30 double-unders + 3 rounds not for time: 15 unweighted hip extensions 10-15 strict,
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