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
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Not for time:
Accumulate 2:00 in tuck (knees bent) L-sit on parallettes
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)
Every :60 for 12:00 (6 sets of each):
1st: 2 hang power cleans from below the knees
2nd: :20 max double-unders
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5 rounds:
:15/side 1-leg wall sit
:30 rest
:30 wall walks or handstand hold or alternating hip touches from plank
:30 rest
:30 alternating DB snatches, moderate & steady pace
:30 rest
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5:00-10:00 coach-led mobility work
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups from forearms)
Every :60 for 10:00 (5 sets of each):
1st: 3 hang power cleans from just below the knees
2nd: 3 wall walks or :30 front leaning rest (rings or floor)
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5 rounds:
:40 wall sit @ or just above parallel
:20 rest
:40 push-ups, 2111 if possible otherwise be as perfect & controlled throughout
:20 rest
:40 double-unders
:20 rest
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5:00-10:00 coach-led mobility work
A. 1 power clean + 1 hang power clean, 1 every :60 for 10 moderate sets or 10:00 to build to a true max if feeling good and tech is proficient
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3 rounds for time w/12:00 cap:
300m run
15 wall balls
12 tough upper pulls – strict, CTB, kipping, Australian
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5:00-10:00 coach-led mobility work
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
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A. Hang squat snatch, build to a moderate single for the day
B. Back squat, 1-1-1-1, 42X1; rest as needed
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AMRAP in 9:00:
5 toes-to-bar
4 push-ups
3 deadlifts, 115/75
2 hang power cleans, 115/75
1 shoulder-to-overhead, 115/75
+
3 rounds not for time:
:30 weighted Sorensen hold
12 glute-ham sit-ups
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
Every :90 for 15:00 (5 sets of each):
1st: 1 deadlift + 1 hang power clean + 1 push press
2nd: max unbroken strict pull-ups or muscle-ups or band-assisted strict pull-ups (lightest band that allows at least 3 reps)
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AMRAP in 9:00 – you pick the weight, can be barbell or DBs:
5 toes-to-bar
4 push-ups
3 deadlifts
2 hang power cleans
1 shoulder-to-overhead
+
5:00-10:00 coach-led mobility
