Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats)
Every :90 for 12:00 (4 sets of each):
1st: 2 squat clean singles, light/moderate if tech work is needed, tough but crisp reps if tech is proficient
2nd: max strict pronated pull-ups or max chin-over-bar hold
+
AMRAP in 8:00:
6 toes-to-bar
8 kettlebell swings, nothing above 53/35
10 wall balls
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
3 rounds not for time:
3-6 dragon flags
30-60 double-unders
+
A. Squat snatch clusters, 5 x 1.1 moderate/tough; :10 between singles, 2:00 rest
B. Axle Pendlay rows, 3 x 4-5, 20X2 – :02 pause w/bar pinned to abdomen w/straight wrists; 2:00 rest
+
Every 3:30 for 4 sets:
:20 Assault Bike @ 95-97% effort
+
3 sets not for time:
4-6/side DB external rotations, 30X0
12 scap push-ups
3 sets not for time:
30m medball bear hug carry
30m/side 1-arm DB overhead carry
+
A. Snatch pull, build to a single @ the heaviest load that still feels snatch-able
+
For time w/a partner, trading off every 500m:
9000m row
OR if working solo:
9 sets:
500m row
2:00 walk rest
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 12:00 (4 sets of each):
1st: 3 snatch-grip deadlifts, 31X1
2nd: 1-5 wall walks – should be completed in roughly :30 each round
+
Every 2:00 for 12:00 (3 sets of each):
1st: 5/side 1-arm kettlebell clean & jerks
2nd: 250m row or 200m run or .4 mile Assault Bike
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
A. Squat clean from block (bar around just above knees), build to a moderate single – no misses
B. Front squat, 3-3-3-3 building so last two sets are tough, 20X1; 3:00 rest
+
Every :60 for 5:00 (5 sets of each):
1st: max L-sit up to :30
2nd: 4-8 alternating pistols, 21X1 – pause in the hole
3rd: 30-60 double-unders
+
3 sets not for time:
15 light reverse hypers
:10/side 1-arm passive hang from fat bar
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side unsupported 1-arm KB row + 10 kettlebell swings)
A. DB rear foot elevated split squat, 3 x 4-6/leg, 30X0; begin a set every 2:00 (L leg @ 00:00, R leg @ 02:00, L leg @ 04:00, and so on until both sides have completed 3 sets)
+
For reps:
5:00 strict pull-ups
:60 rest
3:00 double-unders
:60 rest
:60 thrusters, 44/33
+
5:00-10:00 mobility work – coach-led
