3 rounds not for time:
5 tall box jumps
10 glute-ham sit-ups
15m walking lunge
Every :60 for 15:00 (10 total sets, 5 of each):
Sets 1-5: 3 high hang power cleans, light
Sets 6-10: 2 hang power cleans from just below the knees, moderate
Sets 11-15: 1 power clean, tough
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AMRAP in 20:00 in teams of 2, alternate completed stations:
Station 1: 10 handstand push-ups + 10 toes-to-bar OR 10 push-ups + 10 toes-to-bar
Station 2: 200m run
Station 3: 10 deadlifts @ 185/125 + 10 box jumps w/step-down, 24/20
+
Not for time:
Accumulate 2:00 in tuck (knees bent) L-sit on parallettes
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
4 sets as easy warm-up:
200m easy jog
15m med ball bear hug carry
10 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
+
Every :60 for 14:00 (7 sets of each):
1st: 1 squat clean + 1 hang squat clean + 1 thruster, light/moderate – no fighting out of the hole or at thruster lockout
2nd: 1 rope climb or 4-6 strict rope pull-ups
+
4 sets w/emphasis on movement quality over absolute speed:
15 push-ups, 1011 – stick to the tempo
15 glute-ham sit-ups
:60 Assault Bike, increase rpm each set
:60 rest
4 sets as easy warm-up:
200m easy jog
15m med ball bear hug carry
+
10:00 bar muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
+
Every :60 for 10:00 (5 sets of each):
1st: 3 hang squat cleans, light/moderate and fast out of the hole
2nd: 1 rope climb or 4 rope pull-ups
+
5 sets:
10 push-ups, 2011 – note the tempo and stick to it, each rep should take exactly :04
12 glute-ham sit-ups
48 double-unders, commit to mandatory unbroken if already proficient
:60 rest
2 rounds as easy warm-up:
:10 top of dip hold
:10 middle of dip hold
:10 bottom of dip hold
:10 chin-over-bar hold
:10 bent-arm hang
:10 passive hang
2:00 easy row, Bike, or ski erg
+
10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
+
A. Weighted strict pull-up, build to a 1RM (score as bodyweight + load added)
B. Snatch pull (can use straps), 8 x 1 starting @ 95% snatch max and building to 105% if feeling good; begin a rep every :90
+
Every :60 for 10:00 (5 sets of each):
1st: 5 touch-and-go clean-grip deadlifts, moderate load
2nd: 10 glute-ham sit-ups
+
10 sets:
:30 Assault Bike, row, or run @ 80% aerobic – your choice, pick one you didn’t do yesterday
:30 rest
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 clean, build to a moderate single for the day
B. Front squat, 3 x 6-8, 40X1; 2:30 rest
+
AMRAP in 9:00:
5 wall walks
5 toes-to-bar
5 tough Russian kettlebell swings
5 wall walks
10 toes-to-bar
10 Russian kettlebell swings
5 wall walks
15 toes-to-bar
15 Russian kettlebell swings
and so on…
+
3 rounds not for time:
15 light reverse hypers
15 glute-ham sit-ups
