3 sets not for time:
15m/side 1-arm bottoms up kettlebell carry
30-60 unbroken double-unders
+
Every :90 for 15:00 (5 sets of each):
Evens: 1 squat snatch w/:01 pause in hole before completing the lift
Odds: 1 squat clean w/:01 pause in hole before completing the lift
+
AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
20 row calories or 20 bike calories or 200m run
20 handstand push-ups
20 CTB pull-ups
20 wall balls, 30/20 to 10/9
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
3 rounds not for time:
3-6 dragon flags
30-60 double-unders
+
A. Squat snatch, build quickly to a tough single (not a true max), then drop to 85% of that and accumulate 4-8 more singles according to feel; rest as needed
+
3 sets:
:60 moderate/tough DB man-makers (1 = 1 push-up + 1/side row + 1 thruster)
:60 rest
+
Every 4:00 for 4 sets:
:25 Assault Bike @ 95-97% effort
+
3 sets not for time:
10-15 glute-ham sit-ups
10-15 unweighted hip extensions
3 sets not for time:
30m med ball bear hug carry
5/side DB shoulder press from bottom of lunge (forward leg opposite of working hand), 21X1
+
A. 1 clean-grip deadlift + 1 clean pull, 8 x 1 @ 90-100% of clean max; begin a set every :90
+
For time w/a partner, trading off every 500m – last week here:
10000m row
OR if working solo:
10 sets:
500m row
2:00 walk rest
A. Squat clean from block (bar around just below knees), build quickly to a moderate single – no misses
B. Front squat, 2-2-2-2 building so only last two sets are tough, 20X1; 3:00 rest
+
AMRAP in 10:00:
10 strict pull-ups
20 wall balls, 30/20 to 10/9
40 double-unders
+
3 sets not for time:
10-15 moderate reverse hypers
max perfect L-sit on parallettes or on floor
