3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. Squat snatch, accumulate 3-6 singles @ 80-90% max according to feel – no struggle!; rest as needed
B1. Front squat, 3-3-3, 40X1; :90 rest
B2. Pendlay rows, 3 x 4-6, 1112; :90 rest
+
AMRAP in 6:00 (start over @ the round of 21 if you complete the round of 3 muscle-ups)
21 DB thrusters
7 bar muscle-ups
15 DB thrusters
5 bar muscle-ups
9 DB thrusters
3 bar muscle-ups
+
3 rounds not for time:
10-15 moderate reverse hypers
20 barbell windshield wipers
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
A. Clean & jerk OR snatch, 12 x 1 moderate (60-70% max) – no misses; begin a rep every :60
+
3 rounds @ very easy pace – can cycle through row/bike/run/ski set-to-set:
:60 row, bike, run (200m), or ski erg
15m/side moderate 1-arm Farmer’s walk
:60 row, bike, run, or ski erg
15m/side moderate 1-arm KB overhead carry
:60 row, bike, run, or ski erg
15m/side moderate 1-arm KB front rack carry
+
10:00 mobility work – coach-led
3 rounds as easy warm-up:
30m slow bear crawl w/knees 2-4” off ground
:15 chin-over-bar hold
250m row
+
10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
+
A. Rear-foot elevated DB split squat, 3 x 6-8/side, 30X0; :90 between sides
B. Behind-the-neck shoulder press, 3 x 4-6, 3112; 2:00 rest
+
5 sets @ sustainable effort:
10 strict pull-ups or strict Australian pull-ups or ring rows
200m run
30m Farmer’s walk, heavy!
2:00 walk rest
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
8:00 to establish a heavy front squat double
4:00 rest
8:00 to establish a heavy push press double
4:00 rest
6:00 of (10 double-unders + 10 kettlebell swings + 10 burpees + 20/10/10 + 30/10/10 + 40/10/10 and so on…)
+
5:00-10:00 coach-led mobility work
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Halting snatch-grip deadlift (:01 pauses 1”off ground & just below the knees on way up and down), 5 x 1.1.1; :10 between singles, 2:00 rest
B. Strict weighted pull-ups, 3 x 3-5, 31X0; 2:00 rest
+
3 sets:
500m row @ 85% effort – sustainable within and across all sets
2:00 walk rest
+
For time:
200m run
15 toes-to-bar
10 moderate med ball or sandbag over shoulder
+
3 sets not for time:
15 moderate reverse hypers
rest as needed
