3 rounds not for time:
5-8 empty bar hang muscle snatches
5-8 empty bar thrusters
5-8 empty bar back squats
Every :60 for 12:00 (12 total sets, 4 of each):
Sets 1-4: 5 hang power snatches from below the knees, light
Sets 5-8: 3 hang power snatches from below the knees, moderate
Sets 9-12: 1 hang power snatch from below the knees, tough
+
For total reps in teams of 2 w/only 1 partner working at a time:
10:00 of [10 burpee box jump-/step-overs + 15 toes-to-bar]
5:00 rest
10:00 of [20/15 Assault Bike calories + 10m single-arm overhead DB walking lunges, 80/50]
Not for time:
16 alternating Turkish get-ups, light & deliberate throughout
+
A. Squat clean & split jerk, build quickly to a single @ 80-90% 1RM
B. Front rack reverse lunges, 3 x 4-5/leg (4-5 consecutive on 1 leg, rest then 4-5 consecutive on other leg), controlled on descent – think 3011 again; :90 between legs
+
4 rounds for total reps, pick up where you left off each round:
3:00 of (20/16 row calorie buy-in + max in remaining time of 4/2 muscle-ups + 4 heavy med ball/sandbag to shoulders + 4 med ball/sandbag bear hug squats)
:60 rest
+
3 rounds not for time:
:20/side single-leg wall sit
:40 front leaning rest on ground w/plate or sandbag on back
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 :90 for 12:00 (4 sets of each):
1st: 5 front squats, 22X1
2nd: 3 DB renegade rows (1 = 1 push-up + 1/side row), as heavy as possible
+
3 rounds for total reps, pick up where you left off:
3:00 of [4 push-ups + 6 kettlebell swings + 8 goblet squats]
:60 rest
+
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 (kipping, handstand walk/hold, pistol progressions, etc.) – coach-led
+
Every 3:00 for 21:00 (7 sets):
1 hang snatch from above the knees + 1 hang snatch from below the knees + 1 snatch @ 50-60% max
10 hollow rocks
250/200m easy row w/feet out of straps
+
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 cleans
sets 4-6: 2 moderate power cleans
sets 7-9: 1 tough power clean
+
20:00 @ 90% aerobic w/a partner trading off completed rounds (if odd numbers go 1:1 work:rest or shadow another pair):
5 strict pull-ups (can be band assisted) or 3 muscle-ups if proficient
10 burpees
200m run
+
5:00-10:00 coach-led mobility work
