Not for time:
10 alternating Turkish get-ups – light, controlled, and deliberate throughout
2-3 rounds of [10 alternating pistols + 10 push-ups @ 2011 + 5 strict toes-to-rings @ 3110]
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A. Front squat, 8-8-8 @ 55% 1RM w/emphasis on speed throughout (think 00X1 tempo); 3:00 rest
B. Squat clean, 8 x 1 building so only last 2-3 singles are 80-90% of max; begin a set every :60
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3 sets even:
450m row
10 DB shoulder-to-overhead, up to 60/40/hand – should be tough but doable unbroken
15 Russian kettlebell swings, 70/53
15 glute-ham sit-ups
45 double-unders
3:00 walk rest
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 16:00 (4 sets of each):
1st: 3 front squats, 22X1
2nd: 6 alternating DB rows from plank, as heavy as possible without breaks
3rd: :20-:30/side plank (star if possible)
4th: rest
+
AMRAP in 8:00:
8 alternating DB snatches, tough
16 sit-ups
48 double-unders or single-unders
+
5:00-10:00 coach-led mobility
2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk)
10:00 gymnastics skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc.) – coach-led, all non-fatigue
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Every 3:00 for 21:00 (7 sets):
1 clean + 1 hang clean from below the knees + 1 front squat @ 50-60% max
15m/side tough Farmer’s walk
200m run or .3 mile Assault Bike
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5:00-10:00 mobility work – coach-led
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 :60 for 9:00 (9 sets):
sets 1-3: 3 light power power snatches OR* 6 light alternating DB snatches
sets 4-6: 2 moderate power snatches OR 4 moderate alternating DB snatches
sets 7-9: 1 tough power snatches OR 2 tough alternating DB snatches
*select DB snatches if you have any overhead mobility issues
+
18:00 @ 90% aerobic w/a partner trading off completed rounds (if odd numbers go 1:1 work:rest or shadow another pair):
6 toes-to-bar or 3 bar muscle-ups if proficient
9 no push-up burpees – perfect plank position @ bottom of each rep, no sagging hips!
18/12 row calories
+
5:00-10:00 coach-led mobility work
3 sets as easy warm-up:
3-6/side half-kneeling bottoms up KB press
3 dead hang to inverted w/controlled descent – focus on the lats/rhomboids controlling the descent
:10-:15/side bottom of pistol hold
+
For completion/dip quality:
2-4-6-8-10 strict ring dips
10-8-6-4-2 heavy kettlebell swings
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5 sets:
10 double KB front rack walking lunges
:60 rest
10 death march steps
:60 rest
+
3 sets:
15m/side heavy 1-arm DB overhead carry
:30 rest
10/side 1-arm DB row
:30 rest
30m med ball bear hug carry
:30 rest
:15 table hold
:30 rest
