3 rounds as easy warm-up:
30m bear crawl, knees no more than 3″ off ground throughout
:10-:20 chin-over-bar hold
250m row
+
10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
+
A. Front squat, 5-4-3-5-4-3 (second 5-4-3 heavier than first), 22X1; 2:00-3:00 rest
B. Behind-the-neck shoulder press, 3 x 6-8, 3112; 2:00 rest
+
5 sets @ steady effort:
6 strict knees-to-elbows (yep, knees-to-elbows)
18/12 Assault Bike calories
60m Farmer’s walk, 70/53/hand
2:00 rest
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 (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every 2:30 for 5 sets:
10m DB walking lunges
10m DB death march
+
Every 2:30 for 5 sets:
250m row or 15/10 Assault Bike calories or 200m ski erg
10 burpees
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
3 rounds for time in teams of 2-4 w/teammates advancing to the next station only once it has been cleared by the in front of them (note that if in a team of 4, at least 1 person will be resting @ all times):
250m row
20 alternating DB reverse lunges, light/moderate
15 toes-to-bar, hanging knee raises, or sit-ups
+
Optional:
Abs, bis, & tris of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 15:00 (5 sets of each):
1st: 1 hang squat clean + 1 front squat OR 1 hang squat snatch + 1 overhead squat, moderate loads w/no misses
2nd: 5-6 unsupported DB rows (both arms at same time), 3010
+
For time:
20 Assault Bike calories
25 hang power cleans @ 95/65 or 25 Russian kettlebell swings moderate up to 70/53
30 burpees
OR
For time (if you’re in the Wellness Challenge and did not complete this 2 weeks ago…):
250m row
15 burpees
25 kettlebell swings
15 burpees
250m row
+
5:00-10:00 independent mobility work of choice
A. Squat clean & jerk, build to a tough (not max) single for the day
+
For reps/time:
4:00 of (3/2 muscle-ups + 6 power cleans @ 185/125)
4:00 rest
4:00 of (8 strict handstand push-ups or 4 wall walks + 40 double-unders)
4:00 rest
For time:
250m row
15 burpees
25 kettlebell swings, 70/53
15 burpees
250m row
+
3 rounds:
20 light reverse hypers
:30 hollow rock
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
A. Snatch, 10:00 coach-led tech work
+
Every :90 for 12:00 (4 sets of each):
1st: 2 back squats building to end of a very tough double, 20X1
2nd: 2 weighted strict pull-ups, 21X0 or max up to :30 chin-over-bar or chest-to-bar
+
For time:
250m row
15 burpees
25 kettlebell swings
15 burpees
250m row
+
5:00-10:00 independent mobility work of choice
