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 22:30 (15 intervals):
Intervals 1-5: 1 power clean, start moderate and build to a challenging but repeatable load
Intervals 6-10: 3-5 DB push presses, 21X1 – add weight each set as long as lockout is strong
Intervals 11-15: 1 power clean, goal is all reps @ best weight from 1st 5 intervals
+
3 sets for total reps:
:40 burpees to 2 hand touch to target 4-8” above standing reach
:20 rest
+
5:00-10:00 coach-led mobility work
3 sets not for time:
1-3 rope climbs
:10-:15 L-sit on parallettes or floor
15m/side 1-arm bottoms up kettlebell carry
+
A. Power clean, 20 x 1 @ 80-90% 1RM; begin a rep every :30
+
AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
100 row calories
100 double-unders
100 kettlebell swings
100 double-unders
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
A. Back squat, build quickly to a moderate double (not even heavy today!)
B. Weighted supinated CTB pull-ups, 3 x 3-4, 21X0; 2:30 rest
+
8:00 for rounds & movement quality:
1 dead hang to inverted, slow & controlled
2 wall walks
3 power cleans, moderate up to 185/125
4 front squats, moderate up to 185/125
+
3 rounds not for time:
4-8 weighted glute-ham raises, 20X1
5-10m handstand walk or :30 tripod headstand hold
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs)
A. Power clean, 1 moderate/tough single every :60 for 10 sets OR 10:00 to build to a heavy single
+
Every 3:00 for 3 sets – adjust reps/variation as needed to ensure work is completed in under :90:
5 pull-ups
5 perfect push-ups
5 pull-ups
5 push-ups
5 pull-ups
5 push-ups
+
For time:
200m run or .4 mile Assault Bike
20 kettlebell swings, moderate up to 53/35
20 burpees
Post results to comments.
SCHEDULE NOTICE: there will be no 630PM class this evening, so we’d love to see everyone @ 430 and 530… all other classes today and tomorrow will run as scheduled
3 sets not for time:
1-3 rope climbs
5-10 strict dips – ring or bar
30-60 unbroken double-unders
+
For 14:00:
Evens: 1 power snatch, 80-90% 1RM
Odds: 1 power clean, 80-90% 1RM
+
For time w/a partner, split all work as desired w/only 1 partner working at a time:
100 alternating 1-arm DB snatches
100 burpees
2000m row
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
3 sets not for time:
5-10m handstand walk or :30 tripod headstand hold
30m Farmer’s walk
+
For 14:00:
Evens: 1 power snatch, 80-90% 1RM
Odds: 1 power clean, 80-90% 1RM
+
AMRAP in 20:00, split all work as desired w/only 1 partner working at a time:
10 tough med ball over the shoulder
20 CTB pull-ups
20 handstand push-ups
400m run
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
