3 rounds not for time:
12 plate halos
12 bent-over DB fly, 1011
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
+
A. Power snatch, 2-1-2-1-2-1 (each 2-1 heavier than the previous 2-1); rest as needed
B. Clean-grip deadlift, build quickly to a moderate single, 21X1 – not a max
+
AMRAP 20:00 in teams of 2-3 – each teammate completes a full round while the others rest, so go fast while it’s your turn!:
10 toes-to-bar
200m run or 250m row or .3 mile Assault Bike
15 air squats
+
gun show
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band external rotations
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A. Squat clean, 6-8 x 1 @ 75-85% max; rest as needed
B1. Front squat, 1-1-1, 40X1; :90 rest
B2. Pendlay rows, 3 x 6-8, 10X0; :90 rest
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AMRAP in 7:00:
7 sand bag or med ball over the shoulder
7 strict ring dips or 14 push-ups
14 row calories
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3 rounds not for time:
5/side single-leg reverse hypers, 2111 – that’s a :01 hold @ the top
20 GHD Russian twists
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Thruster (from the rack), 2-2-2-2-2; begin a set every 2:00
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AMRAP in 7:00:
7 box jumps w/step-down or step-up/step-down, 24/20
7 push-ups
7 kettlebell swings
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5:00-10:00 coach-led mobility
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 DB Cuban presses + 5m bear crawl + 5m crab walk + 5m inch worm + 5m duck walk)
10:00 coach-led gymnastics practice – kipping variations, pistol balancing, handstand walking, etc.
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A. Clean & jerk OR snatch, 10 x 1 moderate (60-70% max) – no misses; begin a rep every :60
+
3 sets:
500m row @ 85% effort – fastest sustainable pace
2:00 walk rest
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5:00-10:00 mobility work – coach-led
2 rounds as easy warm-up:
:10 top of dip hold
:10 middle of dip hold
:10 bottom of dip hold
:10 chin-over-bar hold
:10 bent-arm hang
:10 passive hang
2:00 easy row, Bike, or ski erg
+
10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
+
A1. Weighted strict CTB pull-ups, 4 x 2-3, 21X0; :90 rest
A2. Behind-the-neck shoulder press, 3-3-2-2, 3112; :90 rest
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Every :60 for 18:00 (9 sets of each):
1st: 5 thrusters, begin moderate and make 2-3 jumps throughout to end tough
2nd: 4-6 strict toes-to-bar
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3 sets:
:30 med ball bear hug hold
200m jog
:30 front leaning rest on rings
:60 rest
