3 rounds not for time:
5 tall box jumps
10 glute-ham sit-ups
15m walking lunge
Every :60 for 15:00 (10 total sets, 5 of each):
Sets 1-5: 3 high hang power cleans, light
Sets 6-10: 2 hang power cleans from just below the knees, moderate
Sets 11-15: 1 power clean, tough
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AMRAP in 20:00 in teams of 2, alternate completed stations:
Station 1: 10 handstand push-ups + 10 toes-to-bar OR 10 push-ups + 10 toes-to-bar
Station 2: 200m run
Station 3: 10 deadlifts @ 185/125 + 10 box jumps w/step-down, 24/20
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Not for time:
Accumulate 2:00 in tuck (knees bent) L-sit on parallettes
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)
A. Power clean, 10 x 1 moderate across or building to a heavy single; begin a rep every :60
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Every 4:00 for 4 sets (will work out to about 2:00 of rest):
:60 wall sit @ just above parallel – unbroken is the goal, otherwise accumulate as much time as possible within the :60
:30 double-unders
12 heavy Russian kettlebell swings
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5:00-10:00 coach-led mobility work
3 rounds not for time:
30-60 double-unders
10 hip extensions, 2020
10 glute-ham sit-ups, 2020
Every :90 for 15:00 (10 total sets, 5 of each):
Sets 1-5: 3 touch-and-go power snatches, start light & build to moderate
Sets 6-10: 3 touch-and-go power cleans, pick up where you left on snatches and build to moderate/tough
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AMRAP in 24:00 in teams of 2 w/only 1 person working at a time:
400m run
200m DB/KB Farmer’s walk, tough
100 wall balls, 30/20 to 10
100 CTB pull-ups
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Not for time:
Accumulate :90 in tuck L-sit on parallettes
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)
Every :60 for 12:00 (6 sets of each):
1st: 3 power cleans, reset between each rep
2nd: 2-3 wall walks or :30 front leaning rest (rings or floor)
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5 rounds:
:30 goblet wall sit
:30 rest
:30 kettlebell swings, light/moderate
:30 rest
:30 push-ups, 1010
:30 rest
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5:00-10:00 coach-led mobility work
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time in teams of 2:
1200m run (split as desired)
42-30-18 (mandatory 21/21, 15/15, 9/9):
Kettlebell swings OR power clean @ 95/65
Burpees
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5:00-10:00 coach-led mobility
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)
8:00 to build to heavy power clean
4:00 rest
4:00 max power clean singles @ 90% of today’s heavy clean
4:00 rest
AMRAP in 8:00:
8 burpees w/lateral hop over bar
16 sit-ups
32 double-unders
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5:00-10:00 coach-led mobility
