Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5-10 strict toes-to-bar + 10-15 light kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 3-4 back squats, 31X1
2nd: :30 nose-to-wall, tripod headstand hold, or freestanding handstand hold
+
AMRAP in 10:00:
max CTB pull-ups, pull-ups, or muscle-ups w/200m run or .4 mile Assault Bike every time you come off the bar
or
AMRAP in 10:00:
10 perfect Australian pull-ups
200m run or .4 mile Assault Bike
+
5:00-10:00 mobility work – coach-led
A. Hang squat snatch from below the knees, build very quickly to a moderate triple
B. Front squat, 5-5-5, 40X1; 2:30 rest
C. Strict rope pull-ups (2-4” between hands, switch top hand set-to-set), 4 x 4-6, 21X1; 2:00 rest
+
5 rounds steady as skill work – focus is on efficiency/positions/breathing:
1-6 muscle-ups, include a few strict if kipping is easy
6-12 alternating pistols w/pause @ the bottom – weighted if these are easy
200m run
+
Crossover Symmetry or 100 band pull-aparts
10:00 jump rope & freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
For 10:00, your choice squat or power, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 1 snatch, 80-90% 1RM
Odds: 1 clean, 80-90% 1RM
+
AMRAP in 20:00 w/a partner, trade off as desired by only 1 partner works at a time:
800m run
40 kettlebell swings
40 burpees
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
AMRAP in 20:00 w/a partner, trade off as desired by only 1 partner works at a time:
800m run
40 kettlebell swings
40 burpees
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [10-12/side light DB external rotations + 4-6/side pistols or shrimp squats]
Dynamic mobility – coach-led
AMRAP in 12:00:
6 strict pull-ups
9 hand-release push-ups
12 wall balls
+
4:00 rest
+
For time – athlete’s choice:
500m row
OR
400m run
OR
.5 mile Assault Bike
OR
400m ski erg
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
