For completion as warm-up:
20 air squats
:05-:10/side 1-arm hang from ring or bar (sub :20 2-arm hang)
200m jog or row or bike or ski erg
10 scap push-ups, 1011
10 overhead squats @ 21X1
Every :90 for 12:00 (4 sets of each):
1st: 1 halting snatch-grip deadlift – :01 pauses just off ground & just below knees on way up, :03 descent
2nd: 5/side 1-arm standing DB shoulder press – start w/weaker side if you have one
+
3 sets:
2:30 of [200m run + max in remaining time of 10 Russian kettlebell swings + 10 burpees]
:90 rest
+
5:00-10:00 mobility work – coach-led
3 rounds not for time:
10/side 1-arm DB scap retractions
5/side light 1-arm DB overhead squats, 31X1
:30/side easy pec stretch
A. Overhead squat, build to a moderate/tough single for the day in 8:00 from an empty bar
B. Back squat, 6-5-4-4, 22X1; 2:00-3:00 rest
C. 1-arm DB row, 3 x 8-10, 11X2; :45 between sides
+
3 rounds @ high effort:
400m run
18 toes-to-bar
12 squat cleans, 135/85
3:00 rest
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/a partner (runs are 400m each relay-style, wall balls & CTBs can be split in any fashion with only 1 partner working at a time):
800m run
200 wall balls
800m run
100 pull-ups
800m run
+
5:00-10:00 coach-led mobility
3 rounds not for time:
12 incline DB scap retractions
12 plate halos (6 in each direction)
:30 plank march
A. Muscle snatch, build to a tough but perfect single, stop when elbows drop on turn-over or there is any press-out
B. Segmented snatch-grip deadlift, 3-3-3-3 w/pause just off ground, just below knees, and mid-thigh on the way up, :03 descent and re-set on the ground; 2:00-3:00 rest
+
For time w/a partner (runs are 400m each relay-style, wall balls & CTBs can be split in any fashion with only 1 partner working at a time):
800m run
200 wall balls, 30/20 to 10
800m run
100 CTB pull-ups
800m run
Not for time:
10 alternating Turkish get-ups – light, controlled, and deliberate throughout
2-3 rounds of [10 alternating pistols + 10 push-ups @ 2011 + 5 strict toes-to-rings @ 3110]
+
A. Front squat, 8-8-8 @ 55% 1RM w/emphasis on speed throughout (think 00X1 tempo); 3:00 rest
B. Squat clean, 8 x 1 building so only last 2-3 singles are 80-90% of max; begin a set every :60
+
3 sets even:
450m row
10 DB shoulder-to-overhead, up to 60/40/hand – should be tough but doable unbroken
15 Russian kettlebell swings, 70/53
15 glute-ham sit-ups
45 double-unders
3:00 walk rest
