Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 band pull-aparts + 10 light kettllebell swings + 10 push-ups)
Every :90 for 12:00 (4 sets of each):
1st: 5 clean-grip deadlifts, 31X1
2nd: 5/side 1-arm DB shoulder press
+
3 rounds for time w/10:00 cap:
15 DB deadlifts
12 DB hang power cleans
9 DB squats w/DBs @ shoulders
6 DB shoulder-to-overhead
*select the heaviest loads you believe you’ll be able to complete the work within the cap
+
5:00-10:00 coach-led mobility
For completion as warm-up:
500m row easy
30m unweighted walking lunges
:30 passive hang from bar
10 empty barbell overhead shrugs w/pause @ top
10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led
+
3 sets:
15m Farmer’s walk, as heavy as possible
15m med ball or sand bag bear hug carry, can use double KB front rack if available ball/bags are too heavy
15m bear crawl
*rest as needed but complete all work in under 10:00
+
2-3 sets:
60m tough prowler push w/straight arms (so down, up, & back down the rig)
rest as needed
3 rounds as warm-up:
5/side bottoms up KB press
10 alternating DB rows from plank, light/moderate load
10/side single-leg glute bridges, 10X1
A. Front squat, build to a tough triple in 12:00
+
Every 2:00 for 16:00 (4 sets of each):
1st: 15-25 wall balls – pick an appropriate number of reps that allows you to both walk tomorrow and be completed in roughly :60 each round
2nd: 300/250m row
+
5:00-10:00 coach-led mobility work
3 sets as warm-up:
5 inchworms
5/side light 1-arm DB upright rows
20 alternating hip hinges
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 2 power clean singles, moderate/tough loads
2nd: 5/side plank rotations
+
3 rounds for time w/10:00 cap:
45 double-unders
21 hand-release push-ups
12 deadlifts, light/moderate up to 185/125 – should be achievable unbroken
+
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
5m duck walk
5m penguin walk (on heels, toes up)
:05-:10/side 1-arm hang from bar
10 alternating single-leg hip hinges
+
Every 2:30 for 4 sets:
6-8 bent-over barbell rows, 20X1 – slight bend in knees, big hinge at the hips, bar must be held actually touching the abdomen for a full :01 at the top
*accumulate 5-10 overhead squats w/a band while resting, emphasis on improving range of motion and overhead position
+
3 rounds for even reps:
4:00 of [4 strict pull-ups + 8 goblet squats + 4 strict toes-to-bar (or v-ups) + 8 alternating reverse goblet lunges]
:60 rest
+
5:00-10:00 mobility work – coach-led
AMRAP in 20:00 w/a partner, split all work as desired w/only 1 working at a time:
10 wall walks or 50 handstand push-ups (or any combo, 1 wall walk = 5 handstand push-ups)
100 double-unders
50 heavy Russian kettlebell swings
100 double-unders
+
optional 3 sets not for time:
20 alternating DB curl
20 band tricep pressdowns
