Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time, w/a partner, to the tune of “12 Days of Christmas” (so 1 thruster, then 2 front squats + 1 thruster, then 3 push presses + 2 front squats + 1 thruster, and so on…):
1 thruster
2 front squats
3 push presses
4 hang power cleans
5 sumo deadlifts (wide stance, hands inside feet)
6 alternating reverse lunges
7 push-ups
8 alternating 1-arm snatches
9 sit-ups
10 alternating 1-arm rows
11 burpee deadlifts
12 wall walks
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
A. Squat clean (no blocks), build to a heavy single
B. Front squat, 2-2-1-1 building so only last single is tough, 20X1; 3:00 rest
+
Every :90 for 15:00 (5 sets of each):
1st: 5-10 strict L pull-ups or 5-10 strict pull-ups or 1-3 rope climbs
2nd: 10 axle overhead alternating reverse lunges, nothing over 130/90 (55/35 on each side)
+
3 sets not for time:
7-10 moderate/tough reverse hypers
6-8/side 1-arm DB rows, 20X0
:30/side plank
A. Squat clean from blocks (bar just off ground), build to a moderate single – no misses
B. Front squat, 2-2-2-2 building so only last double is tough, 20X1; 3:00 rest
+
AMRAP in 10:00:
12 toes-to-bar
16 alternating pistols
48 double-unders
+
3 sets not for time:
9-12 moderate reverse hypers
:30/side plank
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
A. Back squat, build quickly to a moderate/tough triple, 20X1
B. Weighted supinated CTB pull-ups, 3 x 2-3, 21X0; 2:30 rest
+
AMRAP in 7:00:
5 muscle-ups
4 deadlifts, 155/105
3 hang power cleans, 155/105
2 front squats, 155/105
1 shoulder-to-overhead, 155/105
OR
AMRAP in 7:00:
4 deadlifts, moderate/tough up to 155/105
3 hang power cleans
2 thrusters
1 rope climb (legless if possible)
+
3 rounds not for time:
5-10 weighted glute-ham raises, 20X1
5-10m handstand walk or :30 tripod headstand hold
A. Squat clean from block (bar around just above knees), build to a moderate single – no misses
B. Front squat, 3-3-3-3 building so last two sets are tough, 20X1; 3:00 rest
+
Every :60 for 5:00 (5 sets of each):
1st: max L-sit up to :30
2nd: 4-8 alternating pistols, 21X1 – pause in the hole
3rd: 30-60 double-unders
+
3 sets not for time:
15 light reverse hypers
:10/side 1-arm passive hang from fat bar
