3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
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A. 1 squat snatch from pause below the knees + 1 hang squat snatch from pause below the knees, build to a tough set
B1. Back squat, 5-5-5, 40X1; :90 rest
B2. Pendlay row, 3 x 6-8, 1112; :90 rest
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For time:
80 double-unders
400m run
20 burpee box jumps, 24/20
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3 rounds not for time:
15 moderate reverse hypers
15 barbell windshield wipers
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)
A. 1 squat clean + 1 hang squat clean (+ 1 options shoulder-to-overhead), 10 x 1 moderate; begin a set every :60
B. Alternating DB bench press (non-working arm stays at lockout), 3 x 12-16 total, 2111; 2:00 rest
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For time:
80 double-unders or 120 single-unders
400m run
20 burpees w/2 hand touch to target 6” or more above standing reach
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5:00-10:00 coach-led mobility
3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
10:00 muscle-up or monkey bar practice/tech work
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For reps @ sustainable effort throughout:
5:00 of [10 toes-to-bar + 20 alternating box step-up/step-downs @ 24/20]
2:00 rest
5:00 of [10 wall balls @ 30/20 to 10 + 10 tough alternating DB rows from plank]
2:00 rest
5:00 of [10 row, ski erg, or Assault Bike calories + 40 double-unders]
2:00 rest
5:00 of [400m run + max time spent in side plank in remaining time (alternate sides as needed)]
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)
A few minutes to prep all stations and review movements
+
For reps @ easy, sustainable effort:
5:00 of [10 toes-to-bar + 20 box jumps w/step-downs or alternating step-up/step-downs @ 24/20]
2:00 rest
5:00 of [10 wall balls + 10 alternating DB rows from plank]
2:00 rest
5:00 of [10 row/ski/Bike calories + 40 double-unders]
2:00 rest
5:00 of [400m run + max time spent in side plank in remaining time (alternate sides as needed w/goal of staying in a plank throughout)]
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
2 rounds steady as warm-up of [:10 chin-over bar hold + 200m jog or :60 easy bike]
A. Overhead squats (light – can be w/pvc, band, or empty bar), 3-3-3, 55X1; :60-:90 rest
B. Back squat, 3 x 6-8, 40X1; begin a set every 3:00
C. 1-arm DB rows (on bench), 3 x 6-8/side, 1112; :30 between sides
+
For time w/8:00 cap:
400m run
30 pull-ups
20 DB thrusters – go heavy!
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5:00-10:00 mobility work – coach-led
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: 3-3-3-3-3 strict shoulder press from the ground, 21X1
2nd: max unbroken strict pull-ups or 5-10 tough Australian pull-ups or ring rows
+
Every 5:00 for 3 sets:
400m run or .5 mile Assault Bike or 500m row or 400m ski erg
400m run or .5 mile Assault Bike or 500m row or 400m ski erg (different than the first, can change modalities set-to-set)
+
5:00-10:00 coach-led mobility
