A. 1 squat clean + 1 hang squat clean + 3 front squats + 1 squat clean (can drop between 3rd front squat and last squat clean), 5 x 1 moderate; begin a set every 2:00-3:00
+
3-5 sets for even reps:
:60 ring muscle-ups or strict pull-ups or rope climbs
:60 rest
:60 alternating pistols (weight if these are easy) or overhead walking lunges, 55/35 plate or 75/55 barbell
:60 rest
:60 row calories – last set near-max effort
:60 rest
+
3 sets not for time:
7-10 moderate reverse hypers
15 band face pulls w/pause @ back
:30/side plank
3 rounds not for time:
30m bear hug med ball carry
5-10m handstand walk or :30 nose-to-wall hold
+
A. Hang squat clean, build quickly to a tough triple – no misses
+
10 rounds for time w/10:00 cap, stop before any tearing occurs:
5 unbroken CTB pull-ups
5 unbroken toes-to-bar
+
AMRAP in 10:00:
2000m row
max double-unders in remaining time
+
gun show
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 hang squat clean + 1 front squat OR 1 hang squat snatch + 1 overhead squat, moderate loads w/no misses
2nd: 5-6 unsupported DB rows (both arms at same time), 3010
+
For time:
20 Assault Bike calories
25 hang power cleans @ 95/65 or 25 Russian kettlebell swings moderate up to 70/53
30 burpees
OR
For time (if you’re in the Wellness Challenge and did not complete this 2 weeks ago…):
250m row
15 burpees
25 kettlebell swings
15 burpees
250m row
+
5:00-10:00 independent mobility work of choice
A. Front squat, 2-2-2-2 building to a tough double, 20X1; 2:00-3:00 rest
+
Every :60 for 18:00 (6 sets of each):
1st: 1-5 ring or bar muscle-ups or 3-6 strict pull-ups
2nd: 2 hang squat cleans, moderate/tough up to 205/135
3rd: :30 Assault Bike or row @ high aerobic effort – should be breathing a bit going back into the muscle-ups
+
3 sets not for time:
15 moderate reverse hypers
6/side single-arm unsupported bent-over DB rows, 4010
:30/side plank
A. Front squat, 3-3-3-3 building to a tough set of 3, 20X1; 2:00-3:00 rest
+
Every :60 for 18:00 (6 sets of each):
1st: 1-5 muscle-ups or 1-2 rope climbs
2nd: 3 hang squat cleans, moderate up to 185/125
3rd: :30 Assault Bike @ high aerobic effort – should be breathing a bit going back into the muscle-ups
+
3 sets not for time:
20 light reverse hypers
5 bent-over DB rows (both arms together), 4010
:30/side plank
A. Hang squat clean, build to a tough triple from below the knees
B. Front squat, 5-5-5, 20X1; 2:00-3:00 rest
+
Every :60 for 15:00 (5 sets of each):
1st: 1-5 unbroken muscle-ups or 1-2 rope climbs
2nd: 10 DB thrusters, moderate/tough
3rd: :30 Assault Bike @ high aerobic effort – should be breathing a bit going back into the muscle-ups
+
3 sets not for time:
15 light reverse hypers
4-6/side 1-arm DB rows, 4010 – note the tempo
:30/side plank
