A. Back squat, build quickly to a moderate/tough triple, 20X1
B. Weighted supinated CTB pull-ups, 3 x 2-3, 21X0; 2:30 rest
+
AMRAP in 7:00:
5 muscle-ups
4 deadlifts, 155/105
3 hang power cleans, 155/105
2 front squats, 155/105
1 shoulder-to-overhead, 155/105
OR
AMRAP in 7:00:
4 deadlifts, moderate/tough up to 155/105
3 hang power cleans
2 thrusters
1 rope climb (legless if possible)
+
3 rounds not for time:
5-10 weighted glute-ham raises, 20X1
5-10m handstand walk or :30 tripod headstand hold
A. Back squat, build quickly to a moderate double (not even heavy today!)
B. Weighted supinated CTB pull-ups, 3 x 3-4, 21X0; 2:30 rest
+
8:00 for rounds & movement quality:
1 dead hang to inverted, slow & controlled
2 wall walks
3 power cleans, moderate up to 185/125
4 front squats, moderate up to 185/125
+
3 rounds not for time:
4-8 weighted glute-ham raises, 20X1
5-10m handstand walk or :30 tripod headstand hold
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, take your time and build to a heavy 3
C. Weighted supinated CTB pull-ups, 3 x 3-6, 21X0; 2:30 rest
+
AMRAP in 7:00:
3 thrusters, 115/75
3 CTB pull-ups
6 thrusters
6 CTB pull-ups
9 thrusters
9 CTB pull-ups
and so on…
+
3 rounds not for time:
4-8 unweighted glute-ham raises, 30X1
5-10m handstand walk or :30 tripod headstand hold
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5/side unsupported 1-arm KB row + 10-15 light KB swings]
Every :90 for 12:00 (4 sets of each):
1st: back squats, 20X1 – doubles for sets 1 & 2, then singles for 3 & 4
2nd: :30 strict pull-ups or chin-over-bar hold or 2-arm passive hang
+
3 sets for reps:
3:00 of (500/400m row + max DB thrusters in remaining time]
2:00 rest
+
5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:30 freestanding handstand or tripod or nose-to-wall hold + 10-15 light kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 2-3 back squats, 20X1
2nd: 30m Farmer’s walk, heavy!
+
AMRAP in 9:00:
3 wall walks
9 toes-to-bar or sit-ups w/feet anchored & fingers @ temples throughout
15 wall balls
+
5:00-10:00 mobility work – coach-led
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, build to a tough single (not max, just heavy for today), 20X1
+
AMRAP in 10:00:
3 bar muscle-ups or 1 rope climb
10 thrusters, 95/65
30 double-unders
+
3 rounds not for time:
15 unweighted hip extensions
10-15 strict, kipping, or CTB pull-ups – your choice of variation
