3 sets as warm-up:
3 slow inchworms
6 light DB upright rows (both arms this week)
18 alternating hip hinges
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 1 clean pull + 1 power clean, build to moderate/tough loads
2nd: :15/side star plank
+
3 rounds for even reps:
4:00 of (4 strict handstand push-ups* + 8 tough Russian kettlebell swings + 4 burpees + 24 double-unders)
:60 rest
*can be done from a pike off of box/bench or sub 4 tough seated on ground DB presses
+
5:00-10:00 mobility work – coach-led
AMRAP in 20:00 w/a partner, split all work as desired w/only 1 working at a time:
50 burpees
100 double-unders
10 muscle-ups or 50 pull-ups (or any combo w/1 muscle-up = 5 pull-ups)
100 double-unders
+
optional 3 sets not for time:
16 alternating DB curl
16 band tricep pressdowns
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 band pull-aparts + 10 light kettllebell swings + 10 push-ups)
Every :90 for 12:00 (4 sets of each):
1st: 5 clean-grip deadlifts, 31X1
2nd: 5/side 1-arm DB shoulder press
+
3 rounds for time w/10:00 cap:
15 DB deadlifts
12 DB hang power cleans
9 DB squats w/DBs @ shoulders
6 DB shoulder-to-overhead
*select the heaviest loads you believe you’ll be able to complete the work within the cap
+
5:00-10:00 coach-led mobility
For completion as warm-up:
500m row easy
30m unweighted walking lunges
:30 passive hang from bar
10 empty barbell overhead shrugs w/pause @ top
10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led
+
3 sets:
15m Farmer’s walk, as heavy as possible
15m med ball or sand bag bear hug carry, can use double KB front rack if available ball/bags are too heavy
15m bear crawl
*rest as needed but complete all work in under 10:00
+
2-3 sets:
60m tough prowler push w/straight arms (so down, up, & back down the rig)
rest as needed
3 rounds as warm-up:
5/side bottoms up KB press
10 alternating DB rows from plank, light/moderate load
10/side single-leg glute bridges, 10X1
A. Front squat, build to a tough triple in 12:00
+
Every 2:00 for 16:00 (4 sets of each):
1st: 15-25 wall balls – pick an appropriate number of reps that allows you to both walk tomorrow and be completed in roughly :60 each round
2nd: 300/250m row
+
5:00-10:00 coach-led mobility work
3 sets as warm-up:
5 inchworms
5/side light 1-arm DB upright rows
20 alternating hip hinges
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 2 power clean singles, moderate/tough loads
2nd: 5/side plank rotations
+
3 rounds for time w/10:00 cap:
45 double-unders
21 hand-release push-ups
12 deadlifts, light/moderate up to 185/125 – should be achievable unbroken
+
5:00-10:00 coach-led mobility work
