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
10:00 ring muscle-up & pistol practice – back & forth between the 2, nothing fatigued…
+
On a single 20:00 clock that starts @ warm-up, establish the following in order:
5 rep tough touch-and-go squat snatch
5 rep tough touch-and-go squat clean
+
Not for time:
65 strict pull-ups, change grip each set (sup/pro/mix, adjust width)
+
Every 6:00 for 3 sets:
:50 Assault Bike @ 95-97% effort
A. Front squat, 2-2-1-1 building to a heavy single for the day, 20X1; 2:00-3:00 rest
+
4-6 sets according to feel/consistency – get in at least 4, if there is no significant drop off then continue up to 6:
12/9 Assault Bike calories
3 bar muscle-ups or 3 strict CTB pull-ups or 1 rope climb
3 squat cleans, moderate up to 185/125
3 bar muscle-ups
3 squat cleans
2:00 rest
+
3 sets not for time:
10 moderate reverse hypers
4/side single-arm unsupported bent-over DB rows, 4010
:30/side plank
10:00 bar muscle-up & pistol practice – back & forth between the 2, nothing fatigued…
+
Every 2:00 for 14:00 (7 sets):
1 squat snatch starting moderate and building to tough
+
Every 2:00 for 14:00 (7 sets):
1 squat clean starting moderate and building to tough
+
Not for time:
60 strict pull-ups, change grip each set (sup/pro/mix, adjust width)
+
Every 6:00 for 3 sets:
:45 Assault Bike @ 95-97% effort
A. Front squat, 2-2-2-2 building to a tough double, 20X1; 2:00-3:00 rest
+
Every :60 for 18:00 (6 sets of each):
1st: 1-5 ring or bar muscle-ups or 3-6 strict pull-ups
2nd: 2 hang squat cleans, moderate/tough up to 205/135
3rd: :30 Assault Bike or row @ high aerobic effort – should be breathing a bit going back into the muscle-ups
+
3 sets not for time:
15 moderate reverse hypers
6/side single-arm unsupported bent-over DB rows, 4010
:30/side plank
10:00 bar muscle-up & pistol practice – back & forth between the 2, nothing fatigued…
+
Every 2:00 for 12:00 (6 sets):
2 touch-and-go squat snatches starting moderate and building to a tough double
+
Every 2:00 for 12:00 (6 sets):
2 squat cleans starting moderate and building to a tough double
+
Not for time:
55 strict pull-ups, change grip each set (sup/pro/mix, adjust width)
+
Every 6:00 for 3 sets:
:40 Assault Bike @ 95-97% effort
