Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP in 10:00 in teams of 2, alternating completed movements: 10 burpees 10 toes-to-bar or 15 abmat sit-ups 40 double-unders + 5:00 rest + For time in teams of 4: 2000m row + 5:00-10:00 coach-led mobility Post result to comments.
3 rounds not for time: 5-8 empty bar hang muscle snatches 5-8 empty bar thrusters 5-8 empty bar back squats 200m jog or :60 easy Assault Bike Every :60 for 15:00 (15 total sets, 5 of each): Sets 1-5: 3 high hang power snatches, light Sets 6-10: 2 hang power snatches from just below the
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) Every :60 for 12:00 (4 sets of each): 1st: 3 front squats, 40X1 2nd: 2-3 wall walks or :20
3 rounds not for time: 5m forward overhead duck walk + 5m backward overhead duck walk 15m bear crawl 3 deadhang to inverted + A. Squat clean & split jerk clusters, build quickly to a single @ 85% max – no higher today! B. Alternating front rack reverse lunges, 3 x 10-12 total, controlled on