Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar + 10-15 light kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 3-4 back squats, 31X1
2nd: :30 nose-to-wall, tripod headstand hold, or freestanding handstand hold
+
AMRAP in 10:00:
max CTB pull-ups, pull-ups, or muscle-ups w/200m run or .4 mile Assault Bike every time you come off the bar
or
AMRAP in 10:00:
10 perfect Australian pull-ups
200m run or .4 mile Assault Bike
+
5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [10-12/side light DB external rotations + 4-6/side pistols or shrimp squats]
Dynamic mobility – coach-led
AMRAP in 12:00:
6 strict pull-ups
9 hand-release push-ups
12 wall balls
+
4:00 rest
+
For time – athlete’s choice:
500m row
OR
400m run
OR
.5 mile Assault Bike
OR
400m ski erg
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
A. Hang squat snatch from below the knees, 4-6 x 2 moderate/fast; begin a set every :90
B. Back squats, 3-2-1-1, 20X1; 2:30 rest
C. Weighted strict pronated pull-up, build quickly to a heavy single
+
5 rounds steady as skill work – focus is on efficiency/positions/breathing:
1-5 muscle-ups – strict if kipping is easy
10-15m handstand walk or :30 tripod headstand hold
.5 mile Assault Bike
+
3 sets not for time:
15 light reverse hypers
:30 L-sit accumulation
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar or hanging knee raises + 10-15 light kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 4-5 back squats, 31X1
2nd: :30 nose-to-wall or tripod headstand hold
+
AMRAP in 7:00:
500m row or 400m run or .6 mile Assault Bike
50 alternating KB/DB goblet reverse lunges, moderate/tough
max double-unders in remaining time
+
5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [10-12/side light DB external rotations + 4-6/side pistols or shrimp squats]
Dynamic mobility – coach led
AMRAP in 8:00 w/same DBs for both movements – as heavy as possible:
8 alternating DB rows from plank
12 alternating reverse lunges
36 double-unders or 72 single-unders
+
4:00 rest
+
For time – athlete’s choice:
1000m row
OR
800m run
OR
1 mile Assault Bike
OR
800m ski erg
+
10:00 coach-led mobility work – 2-4 movements/positions
A. Clean-grip deadlift, 12 x 3 @ 95-105% clean max, 11X1; begin a set every :60
+
3 rounds even:
15 ground-to-overhead, 135/85 – open w/a big unbroken set before switching to singles if needed
2:00 rest
1 mile Assault Bike or 600m row
2:00 rest
+
3 sets:
9-12 DB bench press, 21X1
2:00 rest
+
Crossover Symmetry recovery
