4 sets as easy warm-up:
200m easy jog
15m med ball bear hug carry
10 alternating side lunges
+
10:00 ring muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
+
Every :60 for 14:00 (7 sets of each):
1st: 1 squat clean + 1 hang squat clean + 1 thruster, light/moderate – no fighting out of the hole or at thruster lockout
2nd: 1 rope climb or 4-6 strict rope pull-ups
+
4 sets w/emphasis on movement quality over absolute speed:
15 push-ups, 1011 – stick to the tempo
15 glute-ham sit-ups
:60 Assault Bike, increase rpm each set
:60 rest
3 rounds as warm-up:
1/side Turkish get-up
:30 plank on forearms
:60 row/bike/ski easy or 200m run
+
A. Back squat, 3 x 3-5, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 5-5-5, 20X2 – set up bar at a height that makes 5 perfect-tempo reps challenging (lower = tougher), ensure that chest is held tightly to the bar @ the top; begin a set every 2:00
+
3 rounds for time:
300m run
21 wall balls
12 toes-to-bar
+
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. Seated box jump, 3-3-3-3-3 increasing height a bit each set; rest as needed to stay explosive
B. Clean pull, build quickly to a heavy but crisp single – stop before hip pop disappears
C. Clean-grip deadlift, pick up where you left off in B and build to a moderate single
+
For time – very high effort here, if you feel good coming into it commit to an absolute best effort for the day:
2000m row
+
400m walk or 4:00 very easy spin on bike immediately following row
+
3 sets not for time:
8 glute-ham raises
16 light reverse hypers
2 rounds as warm-up of [3 overhead squats @ 5511 + :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]
Every 2:00 for 12:00 (3 sets of each):
1st: 4-6 clean-grip deadlifts, 3111
2nd: 7-10 DB push presses
+
10:00 @ high effort – focus on quality movement throughout, not the most possible reps:
10 DB deadlifts, tough
15m bear crawl
30 double-unders
15m bear crawl
+
5:00-10:00 mobility work – coach-led
3 rounds as warm-up:
200m jog
:30 front leaning rest on rings
:30 Sorensen hold
A. Squat snatch, build quickly to a single @ 85-90% max, if you hit that on first attempt you can go to 90-95% for 1 attempt, if you hit that smoothly add a bit more for 1 more attempt
B. Back squat, 3-3-3-3-3 building so last set is only 90% effort (NOT a max), 30X1; 2:00-3:00 rest
+
Every :60 for 10:00 (5 sets of each):
1st: 3-6 strict pull-ups, 21X0 – CTB if possible
2nd: 3-6 strict ring dips, 22X1
+
For time – should be fast & tough, we’ll adjust movements/reps/loads as needed to make sub-3 possible:
60 double-unders
20 toes-to-bar
10 med ball or sand bag bear hug squats, heavy
