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
3 rounds not for time:
5 tall box jumps
10 glute-ham sit-ups
15m walking lunge
Every :60 for 15:00 (10 total sets, 5 of each):
Sets 1-5: 3 high hang power cleans, light
Sets 6-10: 2 hang power cleans from just below the knees, moderate
Sets 11-15: 1 power clean, tough
+
AMRAP in 20:00 in teams of 2, alternate completed stations:
Station 1: 10 handstand push-ups + 10 toes-to-bar OR 10 push-ups + 10 toes-to-bar
Station 2: 200m run
Station 3: 10 deadlifts @ 185/125 + 10 box jumps w/step-down, 24/20
+
Not for time:
Accumulate 2:00 in tuck (knees bent) L-sit on parallettes
3 rounds not for time:
10m overhead duck walk
10 ring rows w/:01 pause @ top
15 scap push-ups
:60 rest
+
A. Squat snatch, build to a heavy single for the day – not a true max, but if a PR is there, go for it…
B. 1 & 1/4 front squat, build quickly to a moderate/tough single for the day – stop before things slow down out of the hole
+
7:00 @ 80-90% effort – treat as movement efficiency practice:
2 power snatches, 55-65% of snatch max up to 135/85
2 overhead squats, same
4/2 bar muscle-ups or 4 strict pull-ups or 1 rope climb
+
3 sets for reps:
2:00 of [300/250m row + double-unders in remaining time]
:60 rest
+
10:00 very easy aerobic work within :60 of last double-unders – walk/spin/row
