Run, row, Assault Bike, and/or ski erg @ easy pace Dynamic mobility work – coach-led AMRAP in 10:00 in teams of 2, alternating completed movements: 7 thrusters, up to 95/65 – should be manageable unbroken each set, select weight accordingly 7 burpees 35 double-unders or single-unders + 5:00 rest + For time in teams of
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) Every :90 for 15:00 (5 sets of each): 1st: 2 front squats, 40X1 2nd: 4-6 tough DB bent-over rows
2 sets easy of (5 DB Cuban presses + 10m crab walk + 10m inch worm + 10m duck walk) 10:00 gymnastics skill work of choice (kipping, handstand walk/hold, pistol progressions, etc.) – coach-led + Every 3:00 for 24:00 (8 sets): 2 cleans or 2 clean & jerks or 2 snatches @ 50-70% max –
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) A. Hang power clean or hang power snatch (only if already proficient overhead), build to