3 rounds easy: 10 air squats w/:01 pause in the hole :15/side plank – star if possible 5/side single-arm DB suitcase deadlifts 12:00 to build to a 5RM/side single-arm DB hang clean & jerk (so 5 consecutive reps on each side, can rest between sides as needed) + Every 4:00 for 4 sets: 20 Russian
3 rounds for completion as warm-up: 15 single-unders 10 alternating toe touches from plank 15m walking lunges 15m bear crawl Every 2:30 for 15:00 (6 sets): 3-4 back squats, 30X1 *build from light/moderate to heavy w/goal of finishing just a bit heavier than last week’s 4-5, and practice a few kip swings between sets +
2:00 easy bike/row/ski/run 3 sets of (5/side single-leg DB/KB Romanian deadlifts + 10 alternating toe touches from plank) + Every :90 for 15:00 (5 sets of each): 1st: :30 handstand hold, tripod headstand, plank, or top of ring dip support 2nd: 3 snatch-grip deadlifts, 31X1 + 4 rounds for time w/8:00 cap: 20 alternating DB
Dynamic mobility work – coach-led AMRAP in 20:00 in teams of 2: 20 burpees 20 single DB box step-ups 20 calories – your choice! *partners trade off all work as desired, tagging at each switch + optional abs/bis/tris of choice Post result to comments.
3 sets as warm-up: :10 passive hang from bar :20 plank :30 bottom of a squat – weight on heels, hip crease below the knees, neutral spine! Every :90 for 15:00 (5 sets of each): 1st: 3 front squats from the ground, 22X1 2nd: 2-3 strict pull-ups wider than normal grip, 11X0 – weighted if