5:00-10:00 1-arm KB overhead squat & bar muscle-up practice – nothing under fatigue
+
A. Squat clean clusters, 3 x 1.1.1.1.1 starting light & building so last set is moderate; :10 between singles, 3:00 rest
B. 1-arm DB rows, 3 x 9-12/side, no tempo as heavy as possible; :45 between sides
+
10:00 @ 70% – save the intensity for the prowler:
10 strict pull-ups
5/side 1-arm KB front rack squat, goal is 70/53
10 kettlebell swings, same KB you use for squats
40 double-unders, unbroken more important than total rounds completed
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3 sets:
:30 prowler sprint outside
4:30 walk rest
10:00 pistol & bar muscle-up practice
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A. Axle front rack walking lunge, 4 x 10m; 2:00 rest
B. 1-arm DB rows, 3 x 10-15/side, no tempo heavy; :45 between sides
+
10:00 @ 80% – save the intensity for the prowler:
5/side 1-arm DB thrusters
20 double-unders
10 toes-to-bar
20 double-unders
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3 sets:
:25 prowler sprint outside
4:05 walk rest
+
Optional not for time:
400-800m sandbag or med ball carry, switch sides every 100m
3 sets not for time:
3-5/leg pistols or shrimp squats
1-5 bar muscle-ups
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A. Axle front rack walking lunge, 3 x 15m; 2:00 rest
+
For time:
50 toes-to-bar
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AMRAP in 5:00:
Double-unders
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3 sets:
:20 prowler sprint outside
3:40 walk rest
+
Optional not for time:
400-800m sandbag or med ball carry, switch sides every 100m
10:00 pistol & bar muscle-up practice
+
A. Axle overhead walking lunges, build to a very heavy 15m
B. Standing hand-over-hand sled pull, 4 x 10m tough but lats doing most of the work rather than torso/hips; :90-2:00 rest
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Every 2:00 for 5 sets:
10 toes-to-bar
30 double-unders
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3 sets:
:15 prowler sprint outside
2:45 walk rest
+
Not for time:
400-800m sandbag or med ball carry, switch sides every 100m
10:00 pistol & bar muscle-up practice
+
A. Axle overhead walking lunges, 4 x 10m (length of rig); 2:00-3:00 rest
B. Standing hand-over-hand sled pull, 4 x 15m tough but lats doing most of the work rather than torso/hips; :90-2:00 rest
+
Every 10:00 for 3 sets – goal is even times across:
1200/1000m row
30 burpees or .6/.5 mile Assault Bike
+
Optional, not for time:
400-800m sandbag or med ball carry, switch sides every 100m
10:00 pistol & bar muscle-up practice
+
A. Axle overhead walking lunges, 3 x 15m (length of rig); 2:00-3:00 rest
B. Unsupported 1-arm DB row (not on a bench), 3 x 3-4/side; :45 between sides
+
5 rounds for reps, score as lowest rounds of burpees + lowest round of calories:
:60 burpees
:60 rest
:60 row
:60 rest
+
Not for time:
400-800m sandbag carry, switch sides every 100m
