10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A. Snatch (any variation), build to a tough single in 10:00 or 10:00 EMOM moderate drilling 1 component of the lift
B. Pronated strict weighted pull-ups, 3-3-3, 21X0 (or 3 x 3 negatives w/:05 descent if no strict pull-up); 2:00 rest
+
3 sets picking up where you left off:
3:00 of [60 double-unders or single-unders + 400m row + 20 push-ups]
:60 rest
+
5 sets:
:20 hollow rock or hold
:10 rest
:20 superman hold
:10 rest
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 ring rows + :10 dip support (rings or bar) + 10 air squats]
A. Hang power clean, build to a moderate/tough double for the day in 10:00 (or EMOM10 light/moderate drilling tech)
+
Every :60 for 24:00:
1st: max unbroken double-unders up to 50 or :30 double-under practice (not :30 of singles)
2nd: 10 kettlebell swings, tough unbroken
3rd: :30 hand-release push-ups – goal is even numbers across all sets, pace it out
4th: 12/9 row calories – all-out sprint the final round
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar + 5-10 hand-release push-ups + 10 air squats]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
AMRAP in 20:00 w/a partner – partners trade off each movement:
20/15 row calories
20 wall balls
40 double-unders or 80 single-unders
+
Optional:
Abs, bis, & tris of choice
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. Double KB or barbell overhead walking lunge (KB may not be possible for most), 3 x 8-12 steps; :60 rest
A2. Dead hang to inverted, 3 x 1-3 controlled (or :30 2-arm passive hang from bar); :60 rest
+
5 rounds for time w/a 12:00 cap:
27 double-unders or 54 single-unders
15 wall balls, 20/14 to 10/9
9 toes-to-bar, controlled hanging knee raises, or sit-ups
+
3 sets:
10 unweighted hip extensions
:30 Sorensen hold
rest as needed
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A. Snatch pull, 7 x 1starting @ 90-100% of snatch max and building from there as long as you’re FAST!; begin a set every :60
B. Supinated strict weighted pull-ups, 3 x 2-3, 21X0 (or 3 x 3 negatives w/:06 descent if no strict pull-up); 2:00 rest
+
AMRAP in 10:00:
5 toes-to-bar
15 wall balls
5 pull-ups (CTB if proficient)
45 double-unders or single-unders
+
6 sets:
:20 hollow rock or hold
:20 rest
