5:00-10:00 handstand hold/walk & triple-under practice
A. Axle front rack walking lunges, 4 x 15m; 2:00 rest
+
10:00 for reps @ 90% effort – lots of options:
5 muscle-ups or 5 strict CTB pull-ups
5/side 1-arm kettlebell snatches up to 70/53
20 alternating pistols or 30 air squats
60 double-unders
+
2 rounds for time w/team of 3-4 – cannot advance until station in front of you is cleared (if in a team of 4 someone will be resting throughout:
500m ski erg
500m row
.5 mile Assault Bike
Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)
Every :90 for 15:00 (5 sets of each):
1st: 3 clean-grip deadlifts beginning @ 90% clean max and adding a bit from there, 11X1
2nd: 5-6 DB bench press, 21X1
+
For reps (swings):
:90 of (7 wall walks + max heavy kettlebell swings)
:30 rest
:90 row easy
:30 rest
:90 of (5 wall walks + max heavy kettlebell swings)
:30 rest
:90 row easy
:30 rest
:90 of (3 wall walks + max heavy kettlebell swings)
+
5:00-10:00 coach-led mobility work
A. Squat snatch, 1 every :60 starting @ 65% of max and adding 10/5 every :60 – stop @ first miss, no exceptions
B. Back squat, 5-5-5 moderate; 2:00 rest
+
Every :60 for 15:00:
1st: 10 glute-ham sit-ups
2nd: 10 alternating pistols
3rd: :30 row @ high breathing effort – no measure, just go
+
Not for time – just get the work done:
50 burpee box jumps, 24/20
A. Power snatch, 3-3-3-3-3 moderate touch-and-go; begin a set every 2:00
+
4-8 sets even according to feel, call it before things drop off:
5/3 muscle-ups
200m run
2:00 rest
+
3 sets @ very easy pace:
300m ski erg
400m row
.5 mile Assault Bike
