Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
Every :60 for 12:00 (6 sets of each):
1st: 3 power cleans, reset between each rep
2nd: 2-3 wall walks or :30 front leaning rest (rings or floor)
+
5 rounds:
:30 goblet wall sit
:30 rest
:30 kettlebell swings, light/moderate
:30 rest
:30 push-ups, 1010
:30 rest
+
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
1/side Turkish get-up
:30 plank on forearms
:60 row/bike/ski easy or 200m run
+
A. Back squat, 3 x 3-5, 20X1; begin a set every 3:00
B. Australian CTB pull-ups, 5-5-5, 20X2 – set up bar at a height that makes 5 perfect-tempo reps challenging (lower = tougher), ensure that chest is held tightly to the bar @ the top; begin a set every 2:00
+
3 rounds for time:
300m run
21 wall balls
12 toes-to-bar
+
5:00-10:00 coach-led mobility work
2 rounds as warm-up of [3 overhead squats @ 5511 + :05 chin-over-bar hold + :05 hang from bar w/elbows @ 90 degrees + :05 dead hang + 200m jog or row or bike or ski erg]
Every 2:00 for 12:00 (3 sets of each):
1st: 4-6 clean-grip deadlifts, 3111
2nd: 7-10 DB push presses
+
10:00 @ high effort – focus on quality movement throughout, not the most possible reps:
10 DB deadlifts, tough
15m bear crawl
30 double-unders
15m bear crawl
+
5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time in teams of 2:
1200m run (split as desired)
42-30-18 (mandatory 21/21, 15/15, 9/9):
Kettlebell swings OR power clean @ 95/65
Burpees
+
5:00-10:00 coach-led mobility
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)
A. Front squats, 10 x 2 moderate (55-65% of max), 10X1 – emphasis on speed coming out of the hole; begin a set every :60
+
4 rounds for reps:
:60 strict pull-ups
:60 wall balls
:60 row, bike, or ski calories
:60 rest
+
5:00-10:00 coach-led mobility
