Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 1-5 strict pull-ups or :05 chin-over-bar hold)
Every :90 for 15:00:
Intervals 1-5: 1 snatch-grip deadlift, 31X1 – add weight each set as long as positions are solid
Intervals 6-10: 4-6 DB push presses, 21X1 – add weight each set as long as lockout is strong
+
Death by kettlebell swing & burpee, continue to the next minute only if you complete all required reps:
Minute 1: 1 Russian kettlebell swing + 1 burpee
Minute 2: 2 Russian kettlebell swings + 2 burpees
Minute 3: 3 Russian kettlebell swings + 3 burpees
and so on up to
Minute 10: 10 Russian kettlebell swings + 10 burpees
+
5:00-10:00 coach-led mobility work
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)
A. Snatch, 10:00 coach-led tech work
+
For times, start each mini-chipper on a 6:00 clock and rest the remainder of the 6:00:
21 pull-ups
15 burpees
9 wall balls
+
For time:
21 wall balls
15 pull-ups
9 burpees
+
For time:
21 burpees
15 wall balls
9 pull-ups
+
5:00-10:00 independent mobility work of choice
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 10 jumping switch lunges or unweighted walking lunges)
A. Squat clean (or 1 power clean + 1 front squat), 12 x 1 moderate/tough according to your skill/comfort, nothing ugly; begin a rep every :60
+
3 sets for reps:
:90 burpee pull-ups
:30 rest
:90 row calories
:30 rest
+
5:00-10:00 coach-led mobility work
