Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
A. Snatch, 10:00 coach-led tech work
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Every :90 for 12:00 (4 sets of each):
1st: 2 back squats building to end of a very tough double, 20X1
2nd: 2 weighted strict pull-ups, 21X0 or max up to :30 chin-over-bar or chest-to-bar
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For time:
250m row
15 burpees
25 kettlebell swings
15 burpees
250m row
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5:00-10:00 independent mobility work of choice
10:00 bar muscle-up & pistol practice – back & forth between the 2, nothing fatigued…
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Every 2:00 for 12:00 (6 sets):
2 touch-and-go squat snatches starting moderate and building to a tough double
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Every 2:00 for 12:00 (6 sets):
2 squat cleans starting moderate and building to a tough double
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Not for time:
55 strict pull-ups, change grip each set (sup/pro/mix, adjust width)
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Every 6:00 for 3 sets:
:40 Assault Bike @ 95-97% effort
5:00-10:00 handstand hold or walk practice
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A. Split jerk, build to a tough single in 10:00
B. Power clean, build to a tough touch-and-go triple in 10:00
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AMRAP in 15:00:
150 double-unders
1000m row
50 burpees
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3 sets not for time:
10 unweighted hip extensions, 2012
:30 top of dip hold w/palms forward
A. Front squat, 3-3-3-3 building to a tough set of 3, 20X1; 2:00-3:00 rest
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Every :60 for 18:00 (6 sets of each):
1st: 1-5 muscle-ups or 1-2 rope climbs
2nd: 3 hang squat cleans, moderate up to 185/125
3rd: :30 Assault Bike @ high aerobic effort – should be breathing a bit going back into the muscle-ups
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3 sets not for time:
20 light reverse hypers
5 bent-over DB rows (both arms together), 4010
:30/side plank
3 rounds not for time
3 rope climbs
15 glute-ham sit-ups
15 handstand push-ups – kipping, strict, or mixed
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For cals/reps w/a partner, trade off as desired but work can only be performed while partner is in the designated static hold:
8:00 max row calories while partner is in a plank
4:00 rest
8:00 max burpees while partner is hanging from pull-up bar
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bis, tris, abs
