10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A. Snatch (any variation), build to a tough single in 10:00 or 10:00 EMOM moderate drilling 1 component of the lift
B. Pronated strict weighted pull-ups, 2-2-2, 21X0 (or 3 x 2 negatives w/:06-:08 descent if no strict pull-up); 2:00 rest
+
AMRAP in 10:00:
200m run or .3 Assault Bike
5 DB man-makers (1 = 1 push-up + 1/side DB row + 1 thruster)
+
3 sets not for time:
5-10 glute-ham sit-ups (5 if you haven’t done these in the last month)
10 hip extensions
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:20-:30 2-arm passive hang from bar + 5-10 light thrusters]
A1. 1 & 1/4 back squat, 3-2-1 w/:03 initial descent and then fast; :60 rest
A2. 1-arm DB row, 3 x 5-6/arm, 20X0; :30 between arms, :60 rest
+
For time:
1000m row or 800m run
50 wall balls
30 pull-ups or Australian pull-ups
+
3 sets:
:10-:30/side star plank
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A. Snatch (any variation), build to a tough single in 10:00 or 10:00 EMOM moderate drilling 1 component of the lift
B. Pronated strict weighted pull-ups, 3-3-3, 21X0 (or 3 x 3 negatives w/:05 descent if no strict pull-up); 2:00 rest
+
3 sets picking up where you left off:
3:00 of [60 double-unders or single-unders + 400m row + 20 push-ups]
:60 rest
+
5 sets:
:20 hollow rock or hold
:10 rest
:20 superman hold
:10 rest
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. Alternating barbell overhead reverse lunge, 3 x 6-8 total; :60 rest
A2. 1-arm DB Farmer’s walk, 3 x 20/side heavy!; :60 rest
+
For time w/10:00 cap:
21 pull-ups or 7 muscle-ups
400m run
15 pull-ups or 5 muscle-ups
400m run
9 pull-ups or 3 muscle-ups
+
Sorensen hold, 1 x max hold up to 2:00
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A. 1 snatch pull + 1 snatch (any variation), 5 x 1; :05-:10 between movements, begin a set every 2:00
B. Supinated strict weighted pull-ups, 1-1-1, 21X0 (or 3 x 5 negatives w/:05 descent if no strict pull-up); 2:00 rest
+
AMRAP in 10:00:
5 front squats from the ground, challenging weight
10 pull-ups
200m run
+
4 sets:
:20 hollow rock or hold
:10 rest
:20 superman hold
:10 rest
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A. Snatch pull, 7 x 1 starting @ 90-100% of snatch max and building from there as long as you’re FAST!; begin a set every :60
B. Supinated strict weighted pull-ups, 2-2-2, 21X0 (or 3 x 4 negatives w/:06 descent if no strict pull-up); 2:00 rest
+
AMRAP in 10:00:
5 wall walks
15 kettlebell swings, up to 53/35
200m run
+
4 sets:
:20 hollow rock or hold
:10 rest
:20 superman hold
:10 rest
