A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
B. Front squat, 3-3-3 building so only last set is tough; 3:00 rest
+
For time:
15 toes-to-bar
5 thrusters, heavy up to 185/125
12 toes-to-bar
4 thrusters
9 toes-to-bar
3 thrusters
6 toes-to-bar
2 thrusters
3 toes-to-bar
1 thruster
+
3 rounds not for time:
15 glute-ham sit-ups
10-15 light reverse hypers
30m/side 1-arm Farmer’s walk, 70/53
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
B. Front squat, 5-5-5 building so only last set is tough; 3:00 rest
+
For time:
25 Assault Bike calories
30 handstand push-ups
35 row calories
30 handstand push-ups
25 Assault Bike calories
+
3 rounds not for time:
15 glute-ham sit-ups
100m Farmer’s walk, 70/53/hand
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold]
Every :90 for 15:00 (5 sets of each):
1st :90: 2-3 front squats, 22X1
2nd :90: 4-5 bent-over DB rows (both arms at same time, only a slight bend in the knees, big hinge at the waist so torso is as close to parallel to the ground as possible), 20X0
+
AMRAP in 7:00:
3 CTB pull-ups, pull-ups, or Australian pull-ups
3 DB thrusters, heavy!
6 pull-ups
6 thrusters
9 pull-ups
9 thrusters
and so on…
+
3 sets:
10-20 hip extensions or light reverse hypers
rest as needed
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or handdstand hold]
Every :90 for 15:00 (5 sets of each):
1st :90: 3-5 front squats, 22X1
2nd :90: 5-6 bent-over DB rows (both arms at same time, 20X0 – no pause @ top this week, but keep the elbows high!
+
AMRAP in 10:00:
7 strict pull-ups or 7 Australian pull-ups
14 thrusters, 45/33
200m run or 14 row or Assault Bike calories (only row if your strict pull-ups are very strong)
+
3 sets:
10-15 hip extensions or light reverse hypers
rest as needed
A. Front squat, build to a heavy single for the day
B. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
+
3 rounds for time:
12 alternating DB snatches, heavy
15 burpees
18 row calories
+
3 rounds not for time:
12 glute-ham sit-ups
12 abwheel rollouts
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold]
Every :90 for 15:00 (5 sets of each):
1st :90: 2-3 front squats, 40X1
2nd :90: 5-6 bent-over DB rows (both arms at same time, 20X0 – no pause @ top this week, but keep the elbows high!
+
AMRAP in 10:00, should be a tough grind rather than a breather, select movement/loads accordingly:
5 toes-to-bar – strict if possible
5/side 1-arm DB thrusters, heavy!
or
AMRAP in 10:00:
1 strict muscle-up or muscle-up
5 wall balls, 30/20 to 10/9
+
3 sets:
10-15 hip extensions or light reverse hypers
rest as needed
