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 (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)
Every :90 for 12:00 (4 sets of each):
1st: 6-8 close-grip bench press, 21X1
2nd: 30m heavy Farmer’s walk
+
Every :60 for 8:00 (4 sets of each):
1st: 30-45 double-unders or :30 practice
2nd: 15 Russian kettlebell swings
+
Every :60 for 4:00 (4 sets):
:30 max sit-ups
+
5:00-10:00 coach-led mobility work
A. Power clean & jerk, 10:00 to build to a moderate/tough single or 10 x 1 moderate beginning every :60
+
AMRAP in 10:00:
10 front squats or goblet squats
10 alternating reverse lunges or goblet reverse lunges
20 pull-ups or Australian pull-ups
+
5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 wall balls w/:01 hold @ bottom)
A. Alternating front rack reverse lunges, 3 x 16-20 total (8-10/side); begin a set every 3:00
B. Alternating DB bench press (non-working arm stays at lockout), 3 x 10-12 total, 2111; begin a set every 3:00
+
AMRAP in 6:00 (if you complete the round of 9 in under 6:00 then begin again @ 21):
21 DB thrusters, moderate
21 toes-to-bar
15 DB thrusters
15 toes-to-bar
9 DB thrusters
9 toes-to-bar
+
5:00-10:00 coach-led mobility
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)
8:00 to establish a heavy front squat double
4:00 rest
8:00 to establish a heavy push press double
4:00 rest
6:00 of (10 double-unders + 10 kettlebell swings + 10 burpees + 20/10/10 + 30/10/10 + 40/10/10 and so on…)
+
5:00-10:00 coach-led mobility work
