3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
+
A. Clean pull cluster, 3 x 1.1 @ 95-100% clean max; :10 between singles, 2:00 rest
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 2-2-2-2 perfect positions over load; :60 rest
B2. Ring dip support (top of ring dip) w/palms facing each other or turned out if possible, 4 x :30; :60 rest
+
Complete the following for time w/a partner w/only 1 working @ at time splitting all work as desired:
1600m run
100 toes-to-bar or sit-ups
100 push-ups
100 kettlebell swings
+
Not for time:
200m 1-arm Farmer’s walk, heavy
+
gun show
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmills
Every :90 for 15:00 (5 sets of each):
1st: 2 clean-grip deadlifts beginning @ 90% clean max and adding a bit from there, 11X1
2nd: :30 handstand hold (plank on ring/ground if inversion isn’t solid)
+
AMRAP in 8:00
8 kettlebell swings
8 burpees
32 double-unders
+
5:00-10:00 coach-led mobility work
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
+
A. Clean pull, 6 x 1 starting @ 90% clean max and building as long as there is speed at the hips; begin a rep every :90
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 3-3-3 perfect positions over load; :60 rest
B2. Ring dip support (top of ring dip) w/palms facing each other or turned out if possible, 5 x :30; :60 rest
+
10 rounds for time w/a partner, trade off completed movements:
200m run
15 wall balls
10 toes-to-bar
+
3 sets:
20 light reverse hypers
:30 hollow rock
+
gun show
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3 clean-grip deadlifts beginning @ 90% clean max and adding a bit from there, 11X1
2nd: 5-6 DB bench press, 21X1
+
For reps (swings):
:90 of (7 wall walks + max heavy kettlebell swings)
:30 rest
:90 row easy
:30 rest
:90 of (5 wall walks + max heavy kettlebell swings)
:30 rest
:90 row easy
:30 rest
:90 of (3 wall walks + max heavy kettlebell swings)
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
A. Clean-grip deadlifts, 10 x 3 @ 90-100% clean max (if you don’t have a recent clean max, select a weight that allows for speed throughout, these should not feel like heavy deadlifts), 11X1; begin a set every :60
+
AMRAP in 10:00:
Strict pull-ups, 200m run every time you break
+
3 rounds:
:30 L plank
:30 R plank
:30 rest
+
5:00-10:00 coach-led mobility work
3 sets not for time:
5/side 1-arm KB snatch, start light and build a bit if possible
5-10m handstand walk or :30 nose-to-wall hold
+
A. Snatch pull, 6 x 1 starting @ 90% snatch max & building to 100% for the last 3 reps; begin a rep every :90-2:00
B. Push press, 3 x 6-8 touch-and-go @ shoulders light/moderate – focus on smooth reps; begin a set every 2:00
+
3 rounds for steady reps, pick up where you left off:
4:00 of [12 clean-grip deadlifts @ 185/125 + 16 burpee box jump-overs @ 24/20 + 48 double-unders]
:60 rest
+
3 sets not for time:
:30 Sorensen hold
:60 front leaning rest on ground
