5:00-10:00 sandbag & med ball play time – ground-to-lap, ground-to-shoulder, bear hug carry, bear hug squat, etc….
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A. Snatch-grip Romanian deadlift to mid-shin (use straps if thumbs are the limiter here), 2-2-2-2, 31X1; 2:30 rest
B. Shoulder-to-overhead, build quickly to a tough 5
C. L-sit on parallettes, 1 x max hold w/feet over a big 45 lb plate
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For time w/a partner, trading off every 500m:
5000m row
OR
5 sets:
500m row @ best pace sustainable within and across all sets
2:00 walk rest
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 18:00 w/a partner, trade off as desired by only 1 partner works at a time:
20 pull-ups or Australian pull-ups
20 wall balls
20 row calories
200m run
30 pull-ups
30 wall balls
30 row calories
300m run
40 pull-ups
40 wall balls
40 row calories
400m run
and so on…
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
8 rounds for time w/partner, partners trade off completed movements (P1 does 10 pull-ups, P2 does 15 wall balls, P1 runs 200m, P2 does 10 pull-ups, and so on…) until 8 total rounds are completed or the clock hits 20:00:
10 pull-ups or Australian pull-ups
15 wall balls or goblet squats
200m run
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/partner, trade off as needed w/only 1 working at a time:
80 DB ground-to-overhead or med ball to shoulders
100 row calories
120 burpees
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For max total reps w/a partner, split all work as desired w/only 1 working at a time:
10:00 of (1200m run + max pull-ups in remaining time)
2:00 rest
10:00 of (1600/1200m row + max wall balls in remaining time)
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
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For 10:00 – your choice of power or squat today, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 2 snatches, 70-80% 1RM
Odds: 2 cleans, 70-80%
+
For total reps w/a partner, split all work as desired w/only 1 working at a time:
10:00 of [1200m run + max pull-ups in remaining time]
2:00 rest
10:00 of [1600/1200m row + max wall balls in remaining time]
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
