Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats)
Every :90 for 12:00 (4 sets of each):
1st: 2 squat clean singles, light/moderate if tech work is needed, tough but crisp reps if tech is proficient
2nd: max strict pronated pull-ups or max chin-over-bar hold
+
AMRAP in 8:00:
6 toes-to-bar
8 kettlebell swings, nothing above 53/35
10 wall balls
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
A. Squat clean from block (bar around just above knees), build to a moderate single – no misses
B. Front squat, 3-3-3-3 building so last two sets are tough, 20X1; 3:00 rest
+
Every :60 for 5:00 (5 sets of each):
1st: max L-sit up to :30
2nd: 4-8 alternating pistols, 21X1 – pause in the hole
3rd: 30-60 double-unders
+
3 sets not for time:
15 light reverse hypers
:10/side 1-arm passive hang from fat bar
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats)
Every :90 for 12:00 (4 sets of each):
1st: 3 squat clean singles, light if tech work is needed, moderate/tough if reps are crisp
2nd: max strict supinated pull-ups or max supinated chin-over-bar hold
+
AMRAP in 8:00:
8 tough DB renegade rows (1 = 1 push-up + 1/side DB row from plank)
16 air squats
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
A. Squat clean from block (bar mid-thigh), build quickly to a moderate single – no misses!
B. Front squat, 5-5-5, 20X1; 3:00 rest
+
Every :60 for 18:00 (6 sets of each):
1st: max L-sit up to :30
2nd: 4-6 alternating pistols, 21X1 – pause in the hole!
3rd: max double-unders in :30
+
3 sets not for time:
7-10 moderate/tough reverse hypers
:10/side 1-arm passive hang from bar
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 4-6/side pistols or shrimp squats)
Every :90 for 12:00 (4 sets of each):
1st: 12-16 overhead plate alternating forward lunges
2nd: 6-8 unsupported bent-over DB rows, 20X0 – very slight bend in knees, big hip hinge, neutral spine, high elbows @ top
+
21-15-9 for time:
Wall balls
Toes-to-bar or sit-ups
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
