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)
Every :90 for 15:00 (5 sets of each):
1st: 1 hang squat clean + 1 front squat OR 1 hang squat snatch + 1 overhead squat, moderate loads w/no misses
2nd: 5-6 unsupported DB rows (both arms at same time), 3010
+
For time:
20 Assault Bike calories
25 hang power cleans @ 95/65 or 25 Russian kettlebell swings moderate up to 70/53
30 burpees
OR
For time (if you’re in the Wellness Challenge and did not complete this 2 weeks ago…):
250m row
15 burpees
25 kettlebell swings
15 burpees
250m row
+
5:00-10:00 independent mobility work of choice
3 rounds not for time:
3 dead hang to inverted w/controlled descent
30-60 unbroken double-unders
+
A. Back squat, 5-4-3-2-1 all moderate; 2:00-3:00 rest
+
For times on a 20:00 running clock:
@ 00:00: 30 snatches, 115/75
@ 05:00: 90 wall balls, 30/20 to 10/9
@ 15:00: 30 clean & jerks, 115/75
+
3 rounds:
15 moderate reverse hypers
:30 hollow rock or hold
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [10 DB Cuban presses + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
+
Every 3:00 for 3 sets:
5 tough DB man-makers
+
AMRAP in 8:00:
8 goblet squats
8 burpees
8 pull-ups or tough Australian CTB pull-ups
+
5:00-10:00 coach-led mobility work
10:00 ring muscle-up & pistol practice – back & forth between the 2, nothing fatigued…
+
On a single 20:00 clock that starts @ warm-up, establish the following in order:
5 rep tough touch-and-go squat snatch
5 rep tough touch-and-go squat clean
+
Not for time:
65 strict pull-ups, change grip each set (sup/pro/mix, adjust width)
+
Every 6:00 for 3 sets:
:50 Assault Bike @ 95-97% effort
