A. Hang squat snatch, build quickly to a tough triple – no misses + 3 rounds for time: 10 CTB pull-ups 30 double-unders 10 toes-to-bar 30 double-unders + For reps w/a partner, partners trade off each completed set: 5:00 max sets of 10 kettlebell swings 2:00 rest 5:00 max sets of 10 burpees 2:00 rest
Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led For reps w/a partner, partners trade off each completed set: 5:00 max sets of 10 kettlebell swings 2:00 rest 5:00 max sets of 10 burpees 2:00 rest 5:00 max sets of 10 row calories + Optional: Abs, bis, & tris
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: 3 front squats from the ground OR 3 overhead squats from the ground 2nd: 4-5 unsupported DB rows
3 rounds not for time: 3 dead hang to inverted w/controlled descent 1/side Turkish get-up + A. Back squat, build quickly to a moderate triple + For time w/a 13:00 cap: 55 deadlifts, moderate up to 225/155 55 wall balls, 20/14 to 10/9 55 row calories 55 handstand push-ups + 3 rounds: 10-15 light reverse