3 rounds not for time:
8 DB Cuban presses
8 band pull-aparts
8 band passthroughs
:10-:20 handstand hold or 5-10m handstand walk if proficient
3 seated box jumps w/emphasis on aggressive hip extension rather than actual box height
A. Halting snatch pull, 6-8 x 1 @ 90-100% snatch max w/pause just below knees); begin a rep every :90
B. Clean-grip deadlift, 8 x 2 @ clean max, 11X1; begin a set every :60
+
4 sets even:
9 burpee box jump-overs, 24/20
21 row calories
9 burpee box jump-overs, 24/20
2:00 walk rest
+
3 sets:
:10-:20/side star plank
5/side 1-leg hip extensions
3 rounds as warm-up w/empty bar:
5 muscle cleans
5 front squats
5 thrusters
5 good mornings
1-2-3-4-5-6-7-8 for completion/quality movement (cut to 1-2-3-4-5-6 if these are tough):
Strict pull-ups
Strict ring dips
+
A. Overhead squat, 2-2-2 @ 90% effort, 20X1 – solid position over load again, these are still not maximal efforts, keep everything crisp; rest as needed
B. Back squat, 2-2-1-1-1 building to a heavy single – doesn’t have to be a max or PR attempt, but if you know it’s there get it, 20X2; 2:00-3:00 rest
+
AMRAP in 8:00:
1 mile Assault Bike
15 front squats (from the ground), 185/125
400m run
max squat cleans in remaining time, 185/125
3 rounds not for time:
5-8 empty bar hang muscle snatches
5-8 empty bar thrusters
5-8 empty bar back squats
Every :60 for 16:00 (16 total sets, 4 of each):
Sets 1-4: 3 touch-and-go power snatches, light
Sets 5-8: 2 touch-and-go power snatches, moderate
Sets 9-12: 1 power snatch, tough
Sets 13-16: :20 max toes-to-bar
+
AMRAP in 10:00 in teams of 2, alternate completed movements:
7 thrusters, 115/75
7 burpees
35 double-unders
+
5:00 rest
+
For time in teams of 4 – split in any way:
1600m run
3 rounds not for time:
5m forward overhead duck walk + 5m backward overhead duck walk
15m bear crawl, slow & controlled
10 alternating goblet side lunges
+
A. Squat clean & split jerk, 4-8 x 1 @ 75-85% 1RM – solid/crisp reps over absolute load today; rest as needed
B. Alternating front rack reverse lunges, 3 x 8-10 total, controlled on descent – think 3011; 2:00-3:00 rest
+
5 rounds for total reps, pick up where you left off each round:
2:00 of [3/2 ring muscle-ups + 4 med ball over shoulders + 12/8 Assault Bike calories]
:60 rest
+
3 rounds not for time:
:30 double KB front rack wall sit
:30 front leaning rest on ground w/plate or sandbag on back
