3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
A. Squat snatch, 5 x 1 @ 80-90% max – no higher!; rest as needed
B1. Back squat, 2-2-2-2, 22X1; :60 rest
B2. 1-arm DB row, 4 x 5-6/side, 1112, :10 between sides, :60 rest
+
Every :60 for 18:00 (6 sets of each):
1st: 5 strict handstand push-ups or seated on floor DB presses, both movements @ 31X1
2nd: 30-50 unbroken double-unders or :45 double-under practice
3rd: 12/8 Assault Bike calories
+
3 sets:
30m heavy Farmer’s carry
:30 L-sit accumulation
rest as needed
2 rounds as warm-up of [6 overhead squats @ 2211 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
A. Back squat, 3-3-2-2, 40X1; begin a set every 2:30
B. Pendlay rows, 3 x 4-5, 1113 – bar just off ground @ bottom; begin a set 2:00
+
3 sets for max calories:
2:00 of (10 push-ups + 10 burpees + max row/bike/ski calories in remaining time)
2:00 rest
+
5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP 15:00 in teams of 3, each teammate completes a full round while the others rest:
12 deadlifts up to 155/105 or heavy Russian kettlebell swings
12 burpees
12 row calories or Assault Bike calories or ski erg calories
+
5:00-10:00 coach-led mobility
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
+
A. Power clean, 4-3-2-4-3-2 touch-and-go light/moderate; begin a set every 2:00
B. Clean-grip Romanian deadlift, 2-2-2-2, 31X1; begin a set every 2:00
+
3 rounds for even times:
12 Assault Bike calories
12 burpees w/lateral hop over bar
12 deadlifts, 225/155
12 wall balls, 20/14 to 10/9
1:2 work:rest OR get in teams of 3 and rest while your teammates go at it…
+
gun show
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Alternating front rack reverse lunges, 3 x 16-20 total (8-10/side); begin a set every 3:00
B. Alternating DB bench press (non-working arm stays at lockout), 3 x 10-12 total, 2111; begin a set every 3:00
+
AMRAP in 6:00 (if you complete the round of 9 in under 6:00 then begin again @ 21):
21 DB thrusters, moderate
21 toes-to-bar
15 DB thrusters
15 toes-to-bar
9 DB thrusters
9 toes-to-bar
+
5:00-10:00 coach-led mobility
