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, all light loads/resistance:
10 incline DB scap retractions
10 scap push-ups from forearms
5 seated box jumps, increase height as each set
+
A. 1 squat snatch from high hang + 1 squat snatch from just below the knees + 1 squat snatch, 5 x 1; begin a set every 2:00
B. 1 & 1/4 front squat, 3-3-3-3; 2:00-3:00 rest
+
Every :60 for 12:00 (6 sets of each):
1st: 5-10m handstand walk OR 12 alternating shoulder taps from top of wall walk, deliberate and controlled
2nd: 3-6/1-3 bar muscle-ups OR 6-10 alternating hip touches from bar hang OR :05-:15/side 1-arm hang from bar
+
For time:
40/30 Assault Bike calories
20 DB shoulder-to-overhead, 80/55 – can split the 20 reps between arms in any fashion
+
10:00 very easy aerobic work immediately following conclusion of Ass/S20
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
8/side plank rotations from forearm
+
A. Squat clean & split jerk, build quickly to a single @ 80-90% max
B. 1 & 1/4 front squat, 5-5-5; 2:00-3:00 rest
+
Every :60 for 10:00 (5 sets of each):
1st: 5-10m handstand walk OR 12 alternating shoulder taps from top of wall walk, deliberate and controlled
2nd: 3-6/1-3 bar muscle-ups OR 6-10 alternating hip touches from bar hang OR :05-:15/side 1-arm hang from bar
+
3 rounds for time:
25 kettlebell swings, 70/53
25 box jump w/step-down, 24/20
+
10:00 very easy aerobic work immediately following conclusion of 3 rounds – walk/spin/row
5:00-10:00 handstand hold/walk & triple-under practice
A. Axle front rack walking lunges, 4 x 15m; 2:00 rest
+
10:00 for reps @ 90% effort – lots of options:
5 muscle-ups or 5 strict CTB pull-ups
5/side 1-arm kettlebell snatches up to 70/53
20 alternating pistols or 30 air squats
60 double-unders
+
2 rounds for time w/team of 3-4 – cannot advance until station in front of you is cleared (if in a team of 4 someone will be resting throughout:
500m ski erg
500m row
.5 mile Assault Bike
3 rounds not for time:
10m handstand walk or :60 practice
30m med ball bear hug carry
50 double-unders
+
A. 1 power clean + 1 hang power clean + 1 split jerk, build to a moderate/tough set
+
3 rounds for time:
15 CTB pull-ups
12 deadlifts, 155/105
9 hang power cleans, 155/105
6 shoulder-to-overhead, 155/105
+
3 sets:
20 light reverse hypers
:30 L-sit accumulation
+
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If planning on repeating 17.3 tomorrow, perform only light cyclical work on bike, rower, or ski erg mixed in w/mobilty & easy plank and Turkish get-up work. If not repeating, or repeating on Monday, complete the following:
3 rounds not for time:
8 med ball over shoulder, light/moderate
:15-:30 L-sit
+
A. Power clean, 12 x 2 starting light and building to moderate; begin a set every :60
+
3-4 sets even:
50 double-unders
.5 mile Assault Bike or 30/20 row calories
5-15m handstand walk
2:00 rest
+
3 sets:
10-20 light reverse hypers
+
gun show
