Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or handdstand hold]
Every :90 for 15:00 (5 sets of each):
1st :90: 3-5 front squats, 22X1
2nd :90: 5-6 bent-over DB rows (both arms at same time, 20X0 – no pause @ top this week, but keep the elbows high!
+
AMRAP in 10:00:
7 strict pull-ups or 7 Australian pull-ups
14 thrusters, 45/33
200m run or 14 row or Assault Bike calories (only row if your strict pull-ups are very strong)
+
3 sets:
10-15 hip extensions or light reverse hypers
rest as needed
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet))
Overhead squat practice/tech work – coach-led w/pvc pipe or empty bar
10:00 @ 70-80% of (10 pull-ups + 20 wall balls + 40 double-unders)
5:00 rest
10:00 @ 70-80% of (250m row or .5 mile Assault Bike or 200m run + :30 front leaning rest on ground + 30m heavy Farmer’s walk)
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
On a 15:00 running clock:
8:00 to build to a heavy power clean
3:00 rest to load bar to 90% of best clean
4:00 max power cleans, 90% of best clean
+
Every 4:00 for 3 sets – goal is fast, even times:
15 burpees w/2-hand touch to target 6+” above standing reach
200m run
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner w/20:00 cap:
400m run – both must run together
80 burpees – split reps as desired, but reps only count when partner is hanging from a bar
200m sandbag carry – change as desired
80 kettlebell swings – split reps as desired, but they only count when partner is in a plank
400m run – both must run together
+
Optional:
Abs, bis, & tris of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [45′ forward bear crawl + 45′ reverse bear crawl + 10 deadbugs]
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work
A. Snatch (any variation), 10 x 1 moderate; begin a rep every :60
+
For time w/12:00 cap:
9 wall walks
500m row
6 wall walks
200m Farmer’s walk, heavy!
3 wall walks
+
3 rounds not for time:
10 weighted Russian twists (L is 1, R is 2, back to L is 3, and so on…)
5-10 hollow-to-superman rolls
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [6-8/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
5 rounds of:
3:00 of [200m run or 250m row or .3 mile Assault Bike + max rounds in remaining time of 5 strict pull-ups + 7 burpees + 9 wall balls]
3:00 rest
+
3 sets not for time:
:15-:30/side plank
rest as needed
