3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
+
A. Clean pull, 6 x 1 starting @ 90% clean max and building as long as there is speed at the hips; begin a rep every :90
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 3-3-3 perfect positions over load; :60 rest
B2. Ring dip support (top of ring dip) w/palms facing each other or turned out if possible, 5 x :30; :60 rest
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10 rounds for time w/a partner, trade off completed movements:
200m run
15 wall balls
10 toes-to-bar
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3 sets:
20 light reverse hypers
:30 hollow rock
+
gun show
A. Split jerk, 10:00 tech work @ moderate loads
B. Power clean, build to a tough touch-and-go 8
+
For time:
21/15 strict handstand push-ups or 9 wall walks
2:00 rest
15/10 strict handstand push-ups or 6 wall walks
:60 rest
9/5 strict handstand push-ups or 3 wall walks
+
For time:
400m run
30 burpees
200m DB Farmer’s walk, heavy
+
3 sets not for time:
15 light reverse hypers
:30 L-sit
+
10:00 mobility work of choice
A. Power snatch, 3-3-3-3-3 moderate touch-and-go; begin a set every 2:00
+
4-8 sets even according to feel, call it before things drop off:
5/3 muscle-ups
200m run
2:00 rest
+
3 sets @ very easy pace:
300m ski erg
400m row
.5 mile Assault Bike
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
A. Clean-grip deadlifts, 10 x 3 @ 90-100% clean max (if you don’t have a recent clean max, select a weight that allows for speed throughout, these should not feel like heavy deadlifts), 11X1; begin a set every :60
+
AMRAP in 10:00:
Strict pull-ups, 200m run every time you break
+
3 rounds:
:30 L plank
:30 R plank
:30 rest
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5:00-10:00 coach-led mobility work
A. Front squat, 2-2-2-2-2 build so only last double is tough; begin a set every 3:00
+
3 sets for reps, pick up where you left off:
2:00 of (5 muscle-ups + 10 DB thrusters @ 50/35/hand + 50 double-unders)
:60 rest
+
Every 3:00 for 3 sets:
:60 row hard
200m run
+
10:00 easy cool-down and/or mobility
