Run, row, Assault Bike, and/or ski erg @ easy pace 10 alternating Turkish get-up + windmill Every :90 for 12:00 (4 sets of each): 1st: 3-4 clean-grip Romanian deadlifts, 31X1 2nd: 4-6/side 1-arm DB shoulder press, 21X1 + Every 5:00 for 3 sets: 500m row 15 burpees + 5:00-10:00 coach-led mobility work – 1-2 upper
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [5-10 strict toes-to-bar + 10-15 light kettlebell swings] Every :90 for 12:00 (4 sets of each): 1st: 3-4 back squats, 31X1 2nd: :30 nose-to-wall, tripod headstand hold, or freestanding handstand hold + AMRAP in 10:00: max CTB pull-ups, pull-ups, or muscle-ups
A. Hang squat snatch from below the knees, build very quickly to a moderate triple B. Front squat, 5-5-5, 40X1; 2:30 rest C. Strict rope pull-ups (2-4” between hands, switch top hand set-to-set), 4 x 4-6, 21X1; 2:00 rest + 5 rounds steady as skill work – focus is on efficiency/positions/breathing: 1-6 muscle-ups, include a
long, unplugged hike – get out in the sun!
10:00 jump rope & freestanding handstand hold practice – keep hands within a 4′ x 6’ mat + For 10:00, your choice squat or power, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute: Evens: 1 snatch, 80-90% 1RM Odds: 1 clean, 80-90% 1RM + AMRAP in 20:00 w/a