10:00 muscle-up/DH2I & pistol practice – nothing fatigued…
+
A. 1 squat snatch + 1 hang squat snatch, 10 x 1 light/moderate; begin a rep every :30
+
Every :60 for 15:00 (5 sets of each):
1st: 15 unbroken wall balls, you pick load/target
2nd: unbroken CTB pull-ups up to 15 – select a number that will be repeatable across all sets
3rd: 30-60 unbroken double-unders or :30 max double-unders if 30+ isn’t there
+
AMRAP in 3:00 – begin exactly 2:00 after completion of EMOM:
15/10 Assault Bike calories
15 burpees
A. Hang squat snatch, build quickly to a tough double – no misses
+
For reps w/a partner, partners trade off each completed set:
5:00 max sets of 3 bar muscle-ups or 10 CTB pull-ups
2:00 rest
5:00 max sets of 10 thrusters, 95/65
2:00 rest
5:00 max sets of 50 double-unders
+
gun show
10:00 bar muscle-up and/or DH2I practice – nothing fatigued…
+
A. Hang squat snatch, 12 x 1 moderate/tough; begin a rep every :60
+
For time:
75 toes-to-bar, complete 25 double-unders every time you come off the bar
+
For calories:
3:00 Assault Bike
A. Hang squat snatch, build quickly to a tough triple – no misses
+
3 rounds for time:
10 CTB pull-ups
30 double-unders
10 toes-to-bar
30 double-unders
+
For reps w/a partner, partners trade off each completed set:
5:00 max sets of 10 kettlebell swings
2:00 rest
5:00 max sets of 10 burpees
2:00 rest
5:00 max sets of 150m rows
+
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. Hang squat snatch from below the knees, build quickly to a moderate/crisp single for the day
B. Front squat, 5-5-5, 22X1; 2:00-3:00 rest
+
For time w/10:00 cap:
30 muscle-ups
OR
Every :60 for 10 sets:
1 banded muscle-up transition
+
For reps:
:60 pistols, L
:60 rest
:60 pistols, R
+
3 sets not for time:
10-15 toes-to-bar
2-3 wall walks or 10-15m handstand walk
