10:00 jump rope & freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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For 10:00, your choice squat or power, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 1 snatch, 80-90% 1RM
Odds: 1 clean, 80-90% 1RM
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AMRAP in 20:00 w/a partner, trade off as desired by only 1 partner works at a time:
800m run
40 kettlebell swings
40 burpees
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optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Snatch, build to a heavy single for the day
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3 sets:
30 wall balls, 20/14 to 10
20 CTB pull-ups
1:1 work:rest
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3 rounds not for time:
30 band good mornings
10-15 handstand push-ups or 3-6 wall walks
10:00 pistol & bar muscle-up practice
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A. Axle front rack walking lunge, 4 x 10m; 2:00 rest
B. 1-arm DB rows, 3 x 10-15/side, no tempo heavy; :45 between sides
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10:00 @ 80% – save the intensity for the prowler:
5/side 1-arm DB thrusters
20 double-unders
10 toes-to-bar
20 double-unders
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3 sets:
:25 prowler sprint outside
4:05 walk rest
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Optional not for time:
400-800m sandbag or med ball carry, switch sides every 100m
5:00-10:00 strongman sandbag play time – ground-to-lap, ground-to-shoulder, bear hug carry, bear hug squat, etc….
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A. Snatch-grip Romanian deadlift to mid-shin (use straps if thumbs are the limiter here), 5-5-5, 31X1; 2:30 rest
B. Shoulder-to-overhead, 3 x 7-10 touch-and-go @ shoulders if possible; 2:00 rest
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3 sets for even times:
500m row
20 burpees over the rower
400m run
5:00 walk rest
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Crossover Symmetry recovery
A. Hang squat snatch from below the knees, 4-6 x 2 moderate/fast; begin a set every :90
B. Back squats, 3-2-1-1, 20X1; 2:30 rest
C. Weighted strict pronated pull-up, build quickly to a heavy single
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5 rounds steady as skill work – focus is on efficiency/positions/breathing:
1-5 muscle-ups – strict if kipping is easy
10-15m handstand walk or :30 tripod headstand hold
.5 mile Assault Bike
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3 sets not for time:
15 light reverse hypers
:30 L-sit accumulation
