Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (4-6/side light DB external rotations + 4-6/side pistols or shrimp squats)
A. 1-arm DB/KB overhead walking lunges, 4 x 15m – alternate sides set-to-set so each side does 2 sets; begin a set every 2:00
B. Alternating DB rows from plank position, 3 x 10-12 total (5-6/side); begin a set every 2:00
+
For time:
45 row calories
30 DB thrusters, moderate (something you’ll likely break 1-2 times)
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
5:00-10:00 double-under & bar muscle-ups practice – alternate between the two w/rest between, nothing fatigued
+
A. Squat clean clusters, 5 x 1.1 starting light & building so that only last set is tough; :10 between singles, 2:30 rest
B. 1-arm DB rows, 3 x 5-8/side, no tempo; :45 between sides
+
9:00 starting @ warm-up pace and building so that only last couple minutes are moderate effort:
3/side 1-arm KB overhead squat, moderate
9 strict pull-ups
3/side 1-arm KB snatches, moderate – can be different weight than OHS
.3 mile Assault Bike
+
2 sets:
:40 prowler sprint outside
4:50 walk rest
3 sets not for time:
4-6 med ball over shoulder, any weight
:10-:20 L-sit accumulations
+
A. Snatch-grip Romanian deadlift to mid-shin (use straps if needed), 2-2-1-1, 31X1; 2:30 rest
B. Shoulder-to-overhead, 3-3-3-3 moderate/tough tough-and-go @ shoulders if possible; 2:00 rest
+
For time w/a partner, trading off every 500m:
6000m row
OR if working solo:
6 sets:
500m row @ same pace as last week
2:00 walk rest
A. Hang squat snatch from below the knees, build quickly to a moderate/crisp single for the day
B. Front squat, 5-5-5, 22X1; 2:00-3:00 rest
+
For time w/10:00 cap:
30 muscle-ups
OR
Every :60 for 10 sets:
1 banded muscle-up transition
+
For reps:
:60 pistols, L
:60 rest
:60 pistols, R
+
3 sets not for time:
10-15 toes-to-bar
2-3 wall walks or 10-15m handstand walk
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:30 freestanding handstand or tripod or nose-to-wall hold + 5-10/side light 1-arm kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 4-6 back squats, 20X1
2nd: 30m Farmer’s walk
+
AMRAP in 10:00:
10 toes-to-bar
200m run
30 air squats
+
5:00-10:00 mobility work – coach-led
