Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time: 100 row calories 100 double-unders 100 kettlebell swings 100 double-unders + Optional: Abs, bis, & tris of choice Sled drag Sandbag carry Post
3 sets not for time: 1-3 rope climbs :10-:15 L-sit on parallettes or floor 15m/side 1-arm bottoms up kettlebell carry + A. Power clean, 20 x 1 @ 80-90% 1RM; begin a rep every :30 + AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time: 100 row
3 rounds not for time: 5 box jumps w/step-down, 30/24 5-10 handstand push-ups (strict or kipping) + A. Back squat, build quickly to a moderate single for the day, 20X1 + AMRAP in 20:00: 20 thrusters, 135/85 20 pull-ups 20 bar-facing burpees + 3 rounds not for time: :30 Sorensen hold :30 hollow hold Post
Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar) A. Snatch, 10:00 coach-led tech work + For times, start each mini-chipper on a 6:00 clock and rest the remainder of the 6:00: 21 pull-ups 15 burpees