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)
A. Power clean or power snatch (if overhead position is solid), 10 x 1 moderate across or building to a heavy single; begin a rep every :60
+
For completion @ 80% aerobic – steady & sustainable throughout:
5:00 of [10 burpees + 10 row calories]
2:00 rest
5:00 of [40 double-unders + 2 alternating Turkish get-ups]
2:00 rest
5:00 of [10 alternating DB rows from plank + 10 box jumps w/step-down or alternating step-ups]
+
5:00-10:00 coach-led mobility work
3 sets as easy warm-up:
200m easy jog
:30 front leaning rest on rings
10 hip extensions
+
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
+
A. 1 hang squat clean from above the knees + 1 hang squat clean from below the knees + 1 squat clean (hands stay on bar throughout, so touch-and-go the final rep), 6 x 1 moderate/crisp out of the hole; begin set every :90
B1. Bent-over DB row (both @ same time), 3 x 4-6, 11X1; :90 rest
B2. DB floor press, 6-6-6, 20X1; :90 rest
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3 rounds for time increasing bike effort set-to-set:
.5 mile Assault Bike
15 thrusters, 115/75
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400m walk cool-down immediately following final thruster
2 rounds of(2/side Turkish get-up + 10/side side plank rotations + :60 row/bike/ski easy or 200m jog)
A. Front squat, 5-5-5 all tough, 22X1; begin a set every 2:30
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3 sets:
:30 strict pronated pull-ups (band assisted if needed today)
:30 rest
:30 jumping switch lunges OR :30 alternating box step-up @ 24/20 – smooth/controlled reps either way
:30 rest
+
For time:
50 row/bike/ski calories
50 wall balls, 20/14
+
5:00-10:00 coach-led mobility work
3 rounds not for time:
10 DB Cuban presses
10 band pull-aparts
10 band passthroughs
10 behind-the-neck band presses
2 vertical jumps w/1-hand touch to wall – 1/side
A. Clean pull, 6-8 x 1 @ 90-100% clean max – speed @ hips is more important than load today; begin a rep every :90
B. Halting clean-grip deadlift, 2-2-2-2 as heavy as possible w/perfect positions and pauses just off ground & below the knees before finishing the lift, :03 descent – use straps if grip is limiter; 2:00-3:00 rest
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3 sets even:
5 DB power cleans, both DB heads touch ground outside the feet
10 DB deadlifts
100m DB carry (any way, can be @ shoulders or Farmer’s)
200m run
100m DB carry
3:00 walk rest
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1 set:
max/arm side plank on hand, feet stacked
3 rounds as warm-up:
5 light kang squats, 4011
10 unweighted hip extensions, 10X1
200m run – increase pace round-to-round
A. Overhead squat, 5-5-5, 20X1 – solid position over load, these are not maximal effort, make it comfortable; rest as needed
B. Back squat, 3-3-3 building so last triple is heavy, 20X2; 2:00-3:00 rest
C1. Strict pull-ups, 2-1-1 weighted and/or CTB if possible, 31X0; :60 rest
C2. Strict ring dips, 2-1-1 weighted if possible, 20X1; :60 rest
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10:00 w/emphasis on unbroken movement & quality/position/tempo over absolute speed:
3 strict pull-ups + 3 CTB pull-ups + 3 toes-to-bar (goal is unbroken sets)
9 push-ups, 10X1
15m DB walking lunges, 50/35/hand @ shoulders
45 double-unders
2 rounds as warm-up of [3 overhead squats @ 3311 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or :60 row/bike/ski]
Every :90 for 12:00 (4 sets of each):
1st: 3 snatch-grip deadlifts, 3131
2nd: 6 seated DB Arnold presses, 21X1
+
2 rounds for total reps:
2:00 of [200m run + max kettlebell swings in remaining time]
:60 rest
2:00 of [200m run + max burpees in remaining time]
2:00 rest
+
5:00-10:00 mobility work – coach-led
