Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold] Every :90 for 15:00 (5 sets of each): 1st :90: 2-3 front squats, 40X1 2nd :90: 5-6 bent-over DB rows (both arms at same time, 20X0 – no pause
long, unplugged hike, get outside! Post results to comments.
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat + A. Power snatch, build to a tough single for the day B. 1 halting snatch-grip deadlift (pause just below knees on way up & down) + 1 snatch high pull, 5 x 1 starting
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led 5:00-10:00 muscle-up and/or handstand walk practice – coach led + For time w/a partner w/20:00 cap: 400m run – both must run together 80 burpees – split reps as desired, but reps only count when partner is hanging from a
Run, row, Assault Bike, and/or ski erg @ easy pace 2 sets easy of [45′ forward bear crawl + 45′ reverse bear crawl + 10 deadbugs] A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work A. 1 snatch-grip deadlift + 1 hang snatch (squat if possible, otherwise power), 6 x 1 moderate/tough;