3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
A. Seated box jump, 3-3-3-3-3 increasing height a bit each set; rest as needed to stay explosive
B. Clean pull, build quickly to a heavy but crisp single – stop before hip pop disappears
C. Clean-grip deadlift, pick up where you left off in B and build to a moderate single
+
For time – very high effort here, if you feel good coming into it commit to an absolute best effort for the day:
2000m row
+
400m walk or 4:00 very easy spin on bike immediately following row
+
3 sets not for time:
8 glute-ham raises
16 light reverse hypers
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Standing broad jump, 5 x 1 increasing effort each rep so only the last is near full effort; begin a rep every :60
B. Clean pull, 6 x 1 @ 100-103% clean max; begin a rep every :90
C. Halting clean-grip deadlift, build to a tough single w/:02 pause just below knees on way up & down
+
5 sets:
500m row – :01 faster than last week’s sets
2:00 walk rest
+
3 sets:
7-10 tough reverse hypers
:30 weighted Sorensen hold
:90 rest
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A.Clean pull, 6 x 1 @ 90-100% clean max; begin a rep every :60
B.Halting clean-grip deadlift clusters, 3 x 1.1.1 @ 100+% clean max, :02 just below knees on way up & down; :15 between singles, 2:30 rest
+
6 sets:
500m row @ 85% aerobic – @ same pace as last week
2:00 walk rest
+
3 sets:
9-12 moderate/tough reverse hypers
:30 unweighted Sorensen hold
:90 rest
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. Squat clean, build quickly to a tough single for the day – not a max, no misses
B1. Front squat, 2-2-2, 40X1; :90 rest
B2. Pendlay rows, 5-5-5, 1112; :90 rest
+
For reps/time:
5:00 strict pronated pull-ups – return to dead hang even if down to singles
5:00 rest
For time w/5:00 cap:
100 wall balls, 30/20 to 10/9
+
3 rounds not for time:
7-10 moderate reverse hypers
20 GHD Russian twists
3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
+
A. Snatch-grip deadlift, 5-3-1, 31X1; 2:00 rest
B. Strict weighted pull-ups, 3-2-1-1, 31X0; 2:00 rest
+
4 sets:
500m row @ 85% aerobic – @ same pace as last week
2:00 walk rest
+
For time:
21/15 Assault Bike calories
15 burpees
9 moderate med ball or sandbag over shoulder
+
3 sets:
9-12 moderate/tough reverse hypers
:30 unweighted Sorensen hold
:90 rest
3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. Squat snatch, accumulate 3-6 singles @ 80-90% max according to feel – no struggle!; rest as needed
B1. Front squat, 3-3-3, 40X1; :90 rest
B2. Pendlay rows, 3 x 4-6, 1112; :90 rest
+
AMRAP in 6:00 (start over @ the round of 21 if you complete the round of 3 muscle-ups)
21 DB thrusters
7 bar muscle-ups
15 DB thrusters
5 bar muscle-ups
9 DB thrusters
3 bar muscle-ups
+
3 rounds not for time:
10-15 moderate reverse hypers
20 barbell windshield wipers
