Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
A. Clean-grip deadlift, build to a tough but perfect single for the day in 10:00
+
3 sets for reps:
3:00 of (400 or 300m run [select distance that will take roughly :90 @ high effort] + max rounds in remaining time of 5 tough Russian kettlebell swings + 5 tough DB push presses or handstand push-ups)
2:00 rest
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
3 sets not for time:
5-10m handstand walk or :30 tripod headstand hold
30m Farmer’s walk
+
For 14:00:
Evens: 1 power snatch, 80-90% 1RM
Odds: 1 power clean, 80-90% 1RM
+
AMRAP in 20:00, split all work as desired w/only 1 partner working at a time:
10 tough med ball over the shoulder
20 CTB pull-ups
20 handstand push-ups
400m run
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 20:00, split all work as desired w/only 1 partner working at a time:
20 moderate alternating DB snatches or 10 tough med ball over the shoulder
20 pull-ups or Australian pull-ups
20 push-ups or handstand push-ups
400m run
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 12:00 (4 sets of each):
1st: 1 halting clean-grip deadlift – :01 pause 1” off the ground, complete lift, :04 descent
2nd: 3-5/side 1-arm DB push press, 21X1
+
Every 7:00 for 2 sets (or grab a partner and trade off completed rounds until both have done 2):
400m run or 500m row or .5 mile Assault Bike
15 kettlebell swings, tough but unbroken
15 burpees
+
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
AMRAP in 16:00, split all work as desired w/only 1 partner working at a time:
20 pull-ups or Australian pull-ups
30 wall balls
400m run
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
3 sets not for time:
5-10m handstand walk or :30 tripod headstand hold
5 dragon flags
+
For 12:00:
Evens: 1 power snatch, 80-90% 1RM
Odds: 1 squat snatch, 80-90% 1RM
+
AMRAP in 16:00 w/a partner, split all work as desired w/only 1 partner working at a time:
20 CTB pull-ups
30 wall balls, 30/20 to 10
400m run
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
