Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats)
Every :90 for 12:00 (4 sets of each):
1st: 3 squat clean singles, light if tech work is needed, moderate/tough if reps are crisp
2nd: max strict supinated pull-ups or max supinated chin-over-bar hold
+
AMRAP in 8:00:
8 tough DB renegade rows (1 = 1 push-up + 1/side DB row from plank)
16 air squats
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
3 sets not for time:
30m medball bear hug carry
15 light band pull-aparts
+
A. 1 snatch-grip deadlift + 1 snatch pull, 3 x 1 starting @ snatch max and building a bit from there; :10 between movements, 2:00 rest
B. 1-arm DB overhead carry, 3 x 30m/side tough; :60 between sides
+
For time w/a partner, trading off every 500m:
8000m row
OR if working solo:
8 sets:
500m row
2:00 walk rest
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats)
Every :90 for 12:00 (4 sets of each):
1st: 12-16 overhead plate alternating forward lunges
2nd: 6-8 unsupported bent-over DB rows, 20X0 – very slight bend in knees, big hip hinge, neutral spine, high elbows @ top
+
21-15-9 for time:
Wall balls
Toes-to-bar or sit-ups
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 light band pull-aparts + 4-6/side pistols or shrimp squats)
A. 1-arm DB/KB overhead walking lunges, 4 x 10m – alternate sides set-to-set so each side does 2 sets; begin a set every :90
B. Alternating DB rows from plank position, 3 x 8-10 total (4-5/side); begin a set every 2:00
+
5 sets for reps:
:90 of (9 tough DB thrusters + 9 pull-ups or Australian pull-ups + max double-unders in remaining time)
:90 rest
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
A. Hang squat snatch from below the knees, build very quickly to a moderate triple
B. Front squat, 5-5-5, 40X1; 2:30 rest
C. Strict rope pull-ups (2-4” between hands, switch top hand set-to-set), 4 x 4-6, 21X1; 2:00 rest
+
5 rounds steady as skill work – focus is on efficiency/positions/breathing:
1-6 muscle-ups, include a few strict if kipping is easy
6-12 alternating pistols w/pause @ the bottom – weighted if these are easy
200m run
+
Crossover Symmetry or 100 band pull-aparts
