2 rounds as easy warm-up:
:10 top of dip hold
:10 middle of dip hold
:10 bottom of dip hold
:10 chin-over-bar hold
:10 bent-arm hang
:10 passive hang
2:00 easy row, Bike, or ski erg
+
10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
+
A. Weighted strict pull-up, build to a 1RM (score as bodyweight + load added)
B. Snatch pull (can use straps), 8 x 1 starting @ 95% snatch max and building to 105% if feeling good; begin a rep every :90
+
Every :60 for 10:00 (5 sets of each):
1st: 5 touch-and-go clean-grip deadlifts, moderate load
2nd: 10 glute-ham sit-ups
+
10 sets:
:30 Assault Bike, row, or run @ 80% aerobic – your choice, pick one you didn’t do yesterday
:30 rest
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
AMRAP in 90:00:
1300m row or 1000m run or 2 mile Assault Bike
200m Farmer’s walk
15 wall walks
42 double-unders
OR
AMRAP in 60:00:
max row meters
3 rounds not for time:
12/side 1-arm DB scap retractions
12/side 1-arm DB scap protractions
:30/side easy pec stretch
A. Squat snatch, 5 x 1 @ 80-90% max; begin a rep every :90
B. Squat clean & jerk, 5 x 1 @ 70-80% of max; begin a rep every :90
C. Back squat, 6 x 2 building to a tough double, 20X2; 2:00-3:00 rest
+
Every :60 for 15:00 (5 sets of each):
1st: 6 glute-ham raises, 20X1 or 3 negatives to parallel w/:03 descent if full reps are do-able
2nd: 3 false-grip lean-away ring pull-ups, 31X1
3rd: 3 strict ring dips, 22X2
3 rounds not for time:
12 bent-over DB fly, 1011
6 push-ups, 2020
6 strict pull-ups, 21X0
+
A. Power clean, build quickly to a tough single without compromising solid mechanics
B. Snatch-grip deadlift, 3-3-3 @ snatch max; begin a set every 3:00
+
AMRAP 15:00 in teams of 3, rotate stations when the 7/7/7 is completed:
Station 1: (7 kettlebell swings + 7 burpees + 7 row/bike/ski calories)
Station 2: plank
Station 3: rest
+
Every :60 for 10:00 (5 sets of each):
1st: 10 alternating shoulder taps
2nd: :05-:15/side 1-arm hang from ring or 4 alternating hip touches hanging from bar
+
Bis & tris of choice
2 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band external rotations
:30/side pec stretch
+
A. Hang squat snatch, 6 x 1 moderate/tough no misses; begin a rep every :90
B1. Front squat, 6-5-4, 22X1; :90 rest
B2. Pendlay rows, 3 x 5-6, 10X0; :90 rest
+
AMRAP in 8:00:
150 double-unders
max in remaining time of [6/3 bar muscle-ups + 15 wall balls @ 30/20 to 10]
+
Not for time:
2000m row @ very easy pace – begin :60 after completion of AMRAP
