3 rounds not for time:
5m forward overhead duck walk + 5m backward overhead duck walk
15m bear crawl, slow & controlled
10 alternating goblet side lunges
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A. Squat clean & split jerk, 4-8 x 1 @ 75-85% 1RM – solid/crisp reps over absolute load today; rest as needed
B. Alternating front rack reverse lunges, 3 x 8-10 total, controlled on descent – think 3011; 2:00-3:00 rest
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5 rounds for total reps, pick up where you left off each round:
2:00 of [3/2 ring muscle-ups + 4 med ball over shoulders + 12/8 Assault Bike calories]
:60 rest
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3 rounds not for time:
:30 double KB front rack wall sit
:30 front leaning rest on ground w/plate or sandbag on back
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
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Every 3:00 for 24:00 (8 sets):
2 cleans or 2 clean & jerks or 2 snatches @ 50-70% max – any variation (squat/power, from floor or hang)
15m bear crawl, slow & controlled
200m easy run
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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)
A. Hang power clean or hang power snatch (only if already proficient overhead), build to a tough single in 10:00
+
20:00 @ 90% aerobic w/a partner trading off completed rounds (if odd numbers go 1:1 work:rest):
10 box jumps w/step-down or step-up/step-downs, 24/20
20 anchored sit-ups
300m row
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5:00-10:00 coach-led mobility work
3 sets as easy warm-up:
5/side half-kneeling bottoms up KB press
:10/side 1-arm hang from ring
15/10 Assault Bike calories – increase effort set-to-set
+
10:00 ring/bar muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping or slow strict MUs and bottom of pistol holds
+
A. 1 squat clean + 1 front squat, 8 x 1 @ no more than 60% front squat max – all squats should feel light and remain fast out of the hole; begin a set every :60
B1. Bent-over DB row (both @ same time), 3 x 3-4, 11X1; :90 rest
B2. DB bench press w/neutral grip (palms facing each other throughout), 3 x 6-8, 30X0; :90 rest
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Every 5:00 for 3 sets:
400m run
30 wall balls, 20/14 to 10
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5:00 easy cool-down immediately following final wall ball
2 rounds of(2/side Turkish get-up + 10/side side plank rotations + :60 row/bike/ski easy or 200m jog)
Every :90 for 12:00 (4 sets of each)
1st: 10 tough alternating DB reverse lunges
2nd: :30 plank walk outs (demo here)
+
3 rounds for time w/9:00 cap:
60 double-unders or 90 single-unders
30 air squats
15 pull-ups or 5 muscle-ups
+
5:00-10:00 coach-led mobility work
