3 rounds as warm-up:
5m slow bear crawl forward
5m slow bear crawl backward
5 pvc or light band overhead squats
5 strict pull-ups or tough ring rows
Every :60 for 10:00 (10 sets):
2 back squats, 55-65% of best single (so a bit heavier than last week, though emphasis remains on solid positions and speed of the concentric)
+
Every :60 for 10:00 (5 sets of each):
1st: 2-3 strict supinated pull-ups
2nd: 2-3 strict pronated pull-ups
*weight or assist as needed to ensure quality reps each set
+
AMRAP in 5:00:
50 wall balls
Max toes-to-bar in remaining time
On a running 60:00 clock:
@ 05: 10:00 veeeeeery easy of 40 single-unders + 10 calories (your choice) + 5/side light & slow windmills
@ 20: every :60 for 10 sets: 1 empty bar hang snatch – emphasis on solid hang position, hip extension, and catch mechanics (in that order)
@ 35: 10:00 @ high effort w/a partner: 250m row while partner holds dual KB front rack or heavy med ball bear hug (can only row while partner holds)
@ 50: 15m bear crawl w/LAX ball on low back – first to cross the line without losing the ball wins…
For load/reps in teams of 2:
12:00 to build to a tough power clean single (1 bar/pair, starts empty, help each other load)
4:00 rest – load bar to working weight
12:00 of (3 power cleans up to 135/85 + 6 push-ups + 12/9 calories) – partners alternating completed rounds
+
3 sets not for time:
20/side single-arm band press downs
:30 hollow hold
20/side single-arm DB curls
3 sets as warm-up:
7 scap pull-ups
5 prisoner Kang squats
3 inchworms
Every :60 for 14:00 (7 sets of each):
1st: 1 hang squat clean or hang squat snatch from just below the knees, build from light to moderate
2nd: 1 strict weighted supinated pull-up
+
5 rounds for time w/10:00 cap:
10 pull-ups
10 alternating reverse lunges, dual DBs @ shoulders or a single heavy KB goblet
OR
For time w/a 10:00 cap:
10 muscle-ups – bar or ring
50 alternating reverse lunges, dual DBs @ shoulders
10 muscle-ups
+
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
:30 relaxed hang from bar
Every :60 for 10:00 (5 sets of each):
1st: :05-:10 chin-over-bar OR :05-:10 CTB hold OR 1 controlled dead hang to inverted on bar or rings
2nd: :15-:30 freestanding handstand hold OR tripod headstand hold OR handstand walk practice OR :05-:10/side 1-arm holds from pike position on box, etc.
+
Every 5:00 for 20:00 (4 sets):
15m DB bear crawl
15m prisoner walking lunges
600m row or .7 mile Assault/Echo Bike or 500m ski erg @ easily sustainable effort
*switch the order of the crawl & lunges each round
+
5:00-10:00 mobility work – coach-led
3 rounds as warm-up:
:30 relaxed hang from bar
6 prisoner good mornings
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 1 power clean + 1 hang power clean
2nd: :30 supine plank or table hold
+
For time w/10:00 cap:
50 alternating DB snatches
50 alternating DB hang clean & jerks
*moderate DB that allows consistent sets of 10
+
5:00-10:00 coach-led mobility
