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)
Every :90 for 15:00 (5 sets of each):
1st: 3 thrusters, build in weight so only last triple is truly tough
2nd: 3-6 strict pull-ups (weighted if possible w/DB between feet) OR 3 pull-up negatives w/:05 descent
+
15:00 @ 90% aerobic w/a partner trading off completed rounds:
15 row calories
15 wall balls
+
5:00-10:00 coach-led mobility work
3 sets as easy warm-up:
5/side standing bottoms up KB press
1-3 dead hang to inverted w/controlled descent – focus on the lats/rhomboids controlling the descent
:05-:10/side bottom of pistol hold
+
10-9-8-7-6-5-4-3-2-1 for completion/movement quality:
Strict pull-ups
DB push push press, up to 60/40/hand
+
For reps:
8:00 @ 80% effort of (6 DB renegade rows* @ 50/35/hand + 12 alternating pistols w/weight if easy + 48 double-unders)
4:00 rest
8:00 @ 80% effort of (200m run + 20m/side heavy 1-arm Farmer’s walk + 15 glute-ham sit-ups)
*1 = 1 push-up + 1 L row + 1 push-up + 1 R row
+
4 sets:
:15 row sprint – absolutely all-out!
2:15 walk rest
For completion as warm-up:
15m slow bear crawl
500m row
8 alternating Turkish get-ups
Every :90 for 15:00 (5 sets of each):
1st: 2 clean pulls + 2 power cleans
2nd: :30 jump rope work – singles/doubles/triples/forward/backward/1-leg, mix it up…
+
For time:
40 kettlebell swings
800m run
40 burpees w/2-hand touch to target 4-6” above standing reach
+
5:00-10:00 coach-led mobility work
3 rounds not for time:
8 DB Cuban presses
8 band pull-aparts
8 band passthroughs
+
3 sets not for time:
3 tall box jumps
6/side 1-arm standing DB shoulder press, 21X1
+
A. Snatch pull, 5 x 1 starting @ 95% snatch max & building to 100-105% as long as positions/speed is there; begin a rep every 2:00
B. Halting snatch-grip deadlift, 5 x 1 w/pauses just off ground & just below the knees on way up @ best weight from A; begin a rep every 2:00
+
3-4 sets @ 80% effort – goal is elevated but steady breathing throughout, pace out the initial set to ensure you’re able to sustain:
15 kettlebell swings, 70/53
15 burpees
450m row
.5 mile Assault Bike
2:00 walk rest
+
3 sets:
:30 hollow hold – add weight if these are “easy”
5-10 glute-ham raises OR 5 glute-ham raise negatives
3 rounds not for time:
8-10/side 1-arm DB scap retractions
10m duck walk w/band overhead
:10-:20 passive hang from bar
A. Snatch balance, build to a heavy single for the day
B. Back squat, 3-2-1-1-1, 22X1; 2:00-3:00 rest
+
For time @ 80-90% effort (quality cleans over time today):
10 toes-to-bar
1 squat clean, tough weight up 240/160*
9 toes-to-bar
1 squat clean
8 toes-to-bar
1 squat clean
…
1 toes-to-bar
1 squat clean
*adjust loads accordingly, should have to think a bit before pulling but able to hit all 10 reps
+
4 sets not for time:
8 DB prone rows
4/side double KB front rack reverse lunges – elevate front foot 4-8” (do 4 reps on 1 leg before switching to the other)
For completion as warm-up:
15m bear crawl
15m walking lunges
:05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang)
200m jog or :60 row or bike or ski erg
3 wall walks
Every :90 for 12:00 (4 sets of each):
1st: 8-10 alternating front rack reverse lunges, as heavy as possible w/control throughout
2nd: :15/side star plank – add a light DB in raised arm if these are easy
+
Every :60 for 10:00 (10 sets) – if you do not complete the required work within any :60 window this will turn into an AMRAP for the remainder of the 10:00:
5 toes-to-bar
10 air squats
15 double-unders
+
5:00-10:00 mobility work – coach-led
