3 rounds not for time:
5-8 empty bar hang muscle snatches
5-8 empty bar thrusters
5-8 empty bar back squats
200m jog or :60 easy Assault Bike
Every :60 for 15:00 (15 total sets, 5 of each):
Sets 1-5: 3 high hang power snatches, light
Sets 6-10: 2 hang power snatches from just below the knees, moderate
Sets 11-15: 1 power snatch, tough
+
AMRAP in 10:00 in teams of 2, alternate completed movements:
10 handstand push-ups
10 toes-to-bar or 10 glute-ham sit-ups
40 double-unders
+
5:00 rest
+
For time in teams of 2-4 – split in any way:
2000m row
3 rounds not for time:
5m forward overhead duck walk + 5m backward overhead duck walk
15m bear crawl
3 deadhang to inverted
+
A. Squat clean & split jerk clusters, build quickly to a single @ 85% max – no higher today!
B. Alternating front rack reverse lunges, 3 x 10-12 total, controlled on descent – think 3011; 2:00-3:00 rest
+
5 rounds for total reps, pick up where you left off each round:
2:00 of [3/2 bar muscle-ups + 3 power cleans @ 135/85 + 3 front squats @ 135/85]
:60 rest
+
3 rounds not for time:
:30 med ball bear hug wall sit
:30 front leaning rest on ground w/plate or sandbag on back
3 sets as easy warm-up:
200m easy jog
:30 front leaning rest on rings
10 hip extensions
+
10:00 ring muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
+
A. 1 hang squat clean from above the knees + 1 hang squat clean from below the knees + 1 squat clean (hands stay on bar throughout, so touch-and-go the final rep), 6 x 1 moderate/crisp out of the hole; begin set every :90
B1. Bent-over DB row (both @ same time), 3 x 4-6, 11X1; :90 rest
B2. DB floor press, 6-6-6, 20X1; :90 rest
+
3 rounds for time increasing bike effort set-to-set:
.5 mile Assault Bike
15 thrusters, 115/75
+
400m walk cool-down immediately following final thruster
3 rounds not for time:
10 DB Cuban presses
10 band pull-aparts
10 band passthroughs
10 behind-the-neck band presses
2 vertical jumps w/1-hand touch to wall – 1/side
A. Clean pull, 6-8 x 1 @ 90-100% clean max – speed @ hips is more important than load today; begin a rep every :90
B. Halting clean-grip deadlift, 2-2-2-2 as heavy as possible w/perfect positions and pauses just off ground & below the knees before finishing the lift, :03 descent – use straps if grip is limiter; 2:00-3:00 rest
+
3 sets even:
5 DB power cleans, both DB heads touch ground outside the feet
10 DB deadlifts
100m DB carry (any way, can be @ shoulders or Farmer’s)
200m run
100m DB carry
3:00 walk rest
+
1 set:
max/arm side plank on hand, feet stacked
3 rounds as warm-up:
5 light kang squats, 4011
10 unweighted hip extensions, 10X1
200m run – increase pace round-to-round
A. Overhead squat, 5-5-5, 20X1 – solid position over load, these are not maximal effort, make it comfortable; rest as needed
B. Back squat, 3-3-3 building so last triple is heavy, 20X2; 2:00-3:00 rest
C1. Strict pull-ups, 2-1-1 weighted and/or CTB if possible, 31X0; :60 rest
C2. Strict ring dips, 2-1-1 weighted if possible, 20X1; :60 rest
+
10:00 w/emphasis on unbroken movement & quality/position/tempo over absolute speed:
3 strict pull-ups + 3 CTB pull-ups + 3 toes-to-bar (goal is unbroken sets)
9 push-ups, 10X1
15m DB walking lunges, 50/35/hand @ shoulders
45 double-unders
