5:00-10:00 handstand hold/walk & triple-under practice
A. Axle front rack walking lunges, 4 x 15m; 2:00 rest
+
10:00 for reps @ 90% effort – lots of options:
5 muscle-ups or 5 strict CTB pull-ups
5/side 1-arm kettlebell snatches up to 70/53
20 alternating pistols or 30 air squats
60 double-unders
+
2 rounds for time w/team of 3-4 – cannot advance until station in front of you is cleared (if in a team of 4 someone will be resting throughout:
500m ski erg
500m row
.5 mile Assault Bike
A. Squat snatch, build to a heavy single in no more than 3 attempts above 80% of 1RM
B. Back squat, 3-3-3-3 building so that only last two sets are above moderate (still no grinding out of the hole, though); begin a set every 2:30
+
5 sets:
3 bar muscle-ups
3 CTB pull-ups
3 toes-to-bar
:60-2:00 rest – goal is unbroken sets, adjust numbers to make reasonable
+
3 rounds for time:
15 glute-ham sit-ups
6 med ball over the shoulders, 150/100
+
For time:
30 Assault Bike calories
2:00 rest
20 Assault Bike calories
:60 rest
10 Assault Bike calories
+
10:00 mobility work of choice
A. Power snatch, 3-3-3-3-3 moderate touch-and-go; begin a set every 2:00
+
4-8 sets even according to feel, call it before things drop off:
5/3 muscle-ups
200m run
2:00 rest
+
3 sets @ very easy pace:
300m ski erg
400m row
.5 mile Assault Bike
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
