3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
10:00 muscle-up or monkey bar practice/tech work
+
For reps @ sustainable effort throughout:
5:00 of [10 toes-to-bar + 20 alternating box step-up/step-downs @ 24/20]
2:00 rest
5:00 of [10 wall balls @ 30/20 to 10 + 10 tough alternating DB rows from plank]
2:00 rest
5:00 of [10 row, ski erg, or Assault Bike calories + 40 double-unders]
2:00 rest
5:00 of [400m run + max time spent in side plank in remaining time (alternate sides as needed)]
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. Overhead squat, 3-3-3, 55X1; rest as needed
B. Hang squat snatch from pause just below the knees, 6 x 1 moderate; begin a rep every :90
C. Double overhand axle Pendlay row, 8-6-4, 1113; :90 rest
+
3 sets @ sustainable effort
15/10 strict pull-ups
10 DB thrusters, tough unbroken
:60 walk rest
200m run or 250m row or 15/10 Assault Bike calories
:60 walk rest
+
3 rounds not for time:
30m 1-arm KB front rack carry + 1-arm KB overhead carry (switch sides @ 15m)
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
3 dead hang to inverted w/controlled descent
+
A. Power snatch clusters, 3 x 1.1.1 moderate; :10 between singles, 2:00 rest
B. Clean-grip deadlift, 1-1-1, 41X1; 2:00 rest
+
5 rounds for time w/partner:
200m run
10 jumping switch lunges
rest while partner works
10 sandbag or plate ground-to-overhead
10 burpees
rest while partner works
+
gun show
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. Hang squat clean, build to a moderate single for the day
B. Front squat, 3 x 6-8, 40X1; 2:30 rest
+
AMRAP in 9:00:
5 wall walks
5 toes-to-bar
5 tough Russian kettlebell swings
5 wall walks
10 toes-to-bar
10 Russian kettlebell swings
5 wall walks
15 toes-to-bar
15 Russian kettlebell swings
and so on…
+
3 rounds not for time:
15 light reverse hypers
15 glute-ham sit-ups
3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
+
A. Single-arm DB overhead walking lunges, 3 x 30m; rest as needed
+
AMRAP in 5:00:
Strict pronated pull-ups – return to dead hang each rep even if performing singles
+
3 rounds steady:
:60 single-unders
:60 row or ski erg or bike or run
:60 steady wall balls – do not have to be unbroken
:60 row or ski erg or bike or run
:60 front leaning rest on ground
:60 walk rest
