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. 1 high hang squat clean + 1 hang squat clean from below the knees, 6-8 x 1 moderate; begin a set every :90
B1. Back squat, 3-3-3, 22X1; :60 rest
B2. 1-arm DB row, 3 x 6-8/side, 1112, :10 between sides, :60 rest
+
5 sets even – make it sustainable:
5 strict handstand push-ups or seated on floor DB presses, 31X1
15/10 Assault Bike calories
45 double-unders
2:00 rest
+
2 sets not for time:
15m/side 1-arm KB front rack carry
15m/side 1-arm KB overhead carry
:30/side weighted star plank (DB in off hand)
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 18:00 w/a partner, partners trade of each completed movement (not completed rounds):
6 pull-ups
9 toes-to-bar or sit-ups
15 air squats
+
5:00-10:00 coach-led mobility
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
+
A. Power clean, 5-4-3-2 touch-and-go moderate/tough; begin a set every 2:00
B. Clean-grip Romanian deadlift, 3-3-3-3, 31X1; 3:00 rest
+
AMRAP in 18:00 w/a partner, partners trade of each completed movement (not completed rounds):
6 CTB pull-ups or 3 muscle-ups (bar or ring)
9 toes-to-bar
15 air squats
+
bis, tris, abs work of choice
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. 1 squat snatch from pause below the knees + 1 hang squat snatch from pause below the knees, build to a tough set
B1. Back squat, 5-5-5, 40X1; :90 rest
B2. Pendlay row, 3 x 6-8, 1112; :90 rest
+
For time:
80 double-unders
400m run
20 burpee box jumps, 24/20
+
3 rounds not for time:
15 moderate reverse hypers
15 barbell windshield wipers
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. 1 squat clean + 1 hang squat clean (+ 1 options shoulder-to-overhead), 10 x 1 moderate; begin a set every :60
B. Alternating DB bench press (non-working arm stays at lockout), 3 x 12-16 total, 2111; 2:00 rest
+
For time:
80 double-unders or 120 single-unders
400m run
20 burpees w/2 hand touch to target 6” or more above standing reach
+
5:00-10:00 coach-led mobility
