3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
10:00 muscle-up or monkey bar practice/tech work
+
For reps @ sustainable effort throughout:
5:00 of [10 toes-to-bar + 20 alternating box step-up/step-downs @ 24/20]
2:00 rest
5:00 of [10 wall balls @ 30/20 to 10 + 10 tough alternating DB rows from plank]
2:00 rest
5:00 of [10 row, ski erg, or Assault Bike calories + 40 double-unders]
2:00 rest
5:00 of [400m run + max time spent in side plank in remaining time (alternate sides as needed)]
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 (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
A few minutes to prep all stations and review movements
+
For reps @ easy, sustainable effort:
5:00 of [10 toes-to-bar + 20 box jumps w/step-downs or alternating step-up/step-downs @ 24/20]
2:00 rest
5:00 of [10 wall balls + 10 alternating DB rows from plank]
2:00 rest
5:00 of [10 row/ski/Bike calories + 40 double-unders]
2:00 rest
5:00 of [400m run + max time spent in side plank in remaining time (alternate sides as needed w/goal of staying in a plank throughout)]
+
5:00-10:00 coach-led mobility work
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Snatch-grip Romanian deadlift, 3-3-3-3, 3111; 2:00 rest
B. 1-arm DB bench press, 3 x 10-12/side, 40X1; :60 between sides
+
Every 3:00 for 3 sets – rest remainder of 3:00 window:
10 power cleans, 115/75
15 burpees
+
3 sets not for time:
5/side standing Pallof presses, 3030
10 unweighted hip extensions, 2012
30-50 double-unders
+
10:00 mobility work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 1 clean high pull + 1 power clean
2nd: :30 strict upper pressing of choice (push-ups, ring push-ups, ring or bar dips, handstand push-ups), 20X1
+
Every 3:00 for 3 sets – rest remaining of each 3:00 window:
15 tough Russian kettlebell swings or 10 power cleans (if proficient) up to 115/75
15 burpees
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds steady as warm-up of [:10 chin-over bar hold + 200m jog or :60 easy bike]
A. Overhead squats (light – can be w/pvc, band, or empty bar), 3-3-3, 55X1; :60-:90 rest
B. Back squat, 3 x 6-8, 40X1; begin a set every 3:00
C. 1-arm DB rows (on bench), 3 x 6-8/side, 1112; :30 between sides
+
For time w/8:00 cap:
400m run
30 pull-ups
20 DB thrusters – go heavy!
+
5:00-10:00 mobility work – coach-led
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
+
A. Overhead squat, 3-3-3, 55X1; rest as needed
B. Hang squat snatch from pause just below the knees, 6 x 1 moderate; begin a rep every :90
C. Double overhand axle Pendlay row, 8-6-4, 1113; :90 rest
+
3 sets @ sustainable effort
15/10 strict pull-ups
10 DB thrusters, tough unbroken
:60 walk rest
200m run or 250m row or 15/10 Assault Bike calories
:60 walk rest
+
3 rounds not for time:
30m 1-arm KB front rack carry + 1-arm KB overhead carry (switch sides @ 15m)
