Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led For time w/partner, trade off as needed w/only 1 working at a time: 80 DB ground-to-overhead or med ball to shoulders 100 row calories 120 burpees + Optional: Abs, bis, & tris of choice Sled drag Sandbag carry Post result
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat + For 10:00, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute: Evens: 2 power snatches, 75-85% 1RM Odds: 2 power cleans, 75-85% + For time w/partner, trade off
Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of [10 bird dogs + 10 dead bugs] DB snatch review/practice + find your weight A. Front squat or overhead squat, 10:00 to build to a heavy set of 3 (begin each set w/a squat clean or squat snatch if possible) B.
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions B. 1 squat clean + 1 hang squat clean + 1 front squat, 6 x 1 all tough; begin a set every 2:00 + For time: 5 bear complex, 135/85 20 CTB pull-ups 4 bear complex 15 CTB pull-ups 3 bear complex 10
30:00-60:00 active recovery of choice – easy swim/bike/row/hike and/or mobility work, food prep, etc. Post results to comments.