Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP in 16:00, split all work as desired w/only 1 partner working at a time: 20 pull-ups or Australian pull-ups 30 wall balls 400m run + Optional: Abs, bis, & tris of choice Sled drag Sandbag carry Post result to
3 sets not for time: 5-10m handstand walk or :30 tripod headstand hold 5 dragon flags + For 12:00: Evens: 1 power snatch, 80-90% 1RM Odds: 1 squat snatch, 80-90% 1RM + AMRAP in 16:00 w/a partner, split all work as desired w/only 1 partner working at a time: 20 CTB pull-ups 30 wall balls,
Run, row, Assault Bike, and/or ski erg @ easy pace 3 sets easy of (10 bird dogs + 10 dead bugs) Every 3:00 for 3 sets: 5 moderate/tough front squats, from the ground if clean is proficient, otherwise from the rack 10 hard pulls on the rower + Every 3:00 for 3 sets: 15 moderate/tough
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions B. Back squat, build to a tough double (not max, just heavy for today), 20X1 + 3 sets: 2:00 of (5 challenging handstand push-ups [kipping, strict, parallette, etc.] + 5 power cleans moderate up to 185/125) :60 rest 400m run @ 90% aerobic