3 rounds as warm-up, not for time:
5 box jumps w/emphasis on hip extension – 20 for the 1st, 24 for the 2nd, 30 for the 3rd
10 incline DB scap retractions
15 scap push-ups
+
A. 1 squat snatch from high hang + 1 squat snatch from just below the knees + 1 squat snatch, 6 x 1; begin a set every 2:00
B. 1 & 1/4 front squat, 2-2-2-2; 2:00-3:00 rest
+
AMRAP in 7:00:
2/1 bar muscle-ups
6m handstand walk (3 mat lengths)
4/2 bar muscle-ups
6m handstand walk
6/3 bar muscle-ups
6m handstand walk
and so on… OR
AMRAP in 7:00:
3 strict pull-up (CTB if possible)
3 wall walks
6 strict pull-up
3 wall walks
9 strict pull-up
3 wall walks
and so on…
+
optional:
50/35 Assault Bike calories
+
10:00 very easy aerobic work immediately following conclusion of Bike sprint – walk/spin/row
3 rounds not for time:
30-60 double-unders
10 hip extensions, 2020
10 glute-ham sit-ups, 2020
Every :90 for 15:00 (10 total sets, 5 of each):
Sets 1-5: 3 touch-and-go power snatches, start light & build to moderate
Sets 6-10: 3 touch-and-go power cleans, pick up where you left on snatches and build to moderate/tough
+
AMRAP in 24:00 in teams of 2 w/only 1 person working at a time:
400m run
200m DB/KB Farmer’s walk, tough
100 wall balls, 30/20 to 10
100 CTB pull-ups
+
Not for time:
Accumulate :90 in tuck L-sit on parallettes
3 sets as easy warm-up:
200m easy jog
30m med ball bear hug carry
10 light KB goblet alternating side lunges
+
10:00 ring muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
+
A. Clean thruster, build to a light touch-and-go 5, moderate touch-and-go 3, and heavy single
B. Bent-over DB row (both together, slight bend in knees, BIG hinge @ the hips, and high elbows @ the top hold), 3 x 6-8, 20X2; 2:00 rest
+
3 sets even, emphasis on quality movement throughout:
18 Assault Bike calories
15 wall balls, 30/20 to 10/9
12 CTB pull-ups
9 ring push-ups, 2011 or strict handstand push-ups
2:00 walk rest
3 rounds not for time:
12 bent-over DB fly, 1011
6 push-ups, 2020
:10/side 1-arm hang from ring
+
A. Hang power snatch, build quickly to a moderate/crisp triple
+
For time in teams of 2:
1000m run (split as desired)
42-30-18 (mandatory 21/21, 15/15, 9/9):
Thrusters, 115/75
CTB pull-ups
+
10 sets:
:30 Assault Bike @ 90% aerobic – this is just a flush, nothing hard
:30 rest
+
Bis & tris of choice
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 snatch, 3-2-1-3-2-1 w/1st wave light and 2nd wave moderate; begin a set every :90
B1. Back squat, 2-2-2, 42X1; :60 rest
B2. Strict CTB pull-ups, 3 x 3-6, 21X1 – note the tempo, mandatory :01 pause w/chest touching bar, band assist as needed or sub max up to :30 supinated chin-over-bar hold if strict reps are not achievable; :60 rest
+
Every 5:00 for 3 sets:
400m run or .5 mile Assault Bike or 500m row or 400m ski erg
400m run or .5 mile Assault Bike or 500m row or 400m ski erg (different than the first, can change modalities set-to-set)
+
3 rounds not for time:
15 unweighted hip extensions
10 glute-ham sit-ups
3 rounds not for time:
45 double-unders
15 wall balls, 20/14 to 10/9
3 dead hang to inverted emphasizing full passive hang @ bottom of each rep
+
Every 3:00 for 4-6 rounds even:
.5 mile Assault Bike
10 toes-to-bar or CTB pull-ups (alternate movements set-to-set)
+
3 sets:
10-20 light reverse hypers
+
gun show
