Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP in 20:00 in teams of 2, alternating completed stations: Station 1: 30 double-unders + 10 wall balls Station 2: 200m run OR 250m row Station 3: 10 toes-to-bar + 10 push-ups OR 15 sit-ups + 10 push-ups + 5:00-10:00
3 rounds not for time: 5 tall box jumps 10 glute-ham sit-ups 15m walking lunge Every :60 for 15:00 (10 total sets, 5 of each): Sets 1-5: 3 high hang power cleans, light Sets 6-10: 2 hang power cleans from just below the knees, moderate Sets 11-15: 1 power clean, tough + AMRAP in 20:00
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) Every :60 for 12:00 (4 sets of each): 1st: 3-5 front squats, 40X1 2nd: :20 handstand hold or front
3 rounds not for time: 10m overhead duck walk 10 ring rows w/:01 pause @ top 15 scap push-ups :60 rest + A. Squat snatch, build to a heavy single for the day – not a true max, but if a PR is there, go for it… B. 1 & 1/4 front squat, build quickly