If planning on repeating 17.5 tomorrow, perform only light cyclical work on bike, rower, or ski erg mixed in w/mobilty & easy plank and Turkish get-up work. If not repeating, or repeating on Monday, complete the following:
3 rounds not for time:
5m bear crawl
5m crab walk
10 goblet squats
10 Russian kettlebell swings
10 alternating goblet reverse lunges
+
5 sets:
max unbroken strict pull-ups
200m sandbag on shoulder carry (not run, just walk)
:60 rest
+
3 sets:
10-20 light reverse hypers
:30 hollow hold or rock
+
gun show + ab work of choice
3 rounds not for time – just practice, should not be breathing hard here:
3/side 1-arm DB snatches
3 DB deadlifts
3 DB hang squat cleans
3 DB thrusters
3 DB burpees
+
A. Squat clean & jerk, 10 x 1 moderate; begin a rep every :30
+
3 sets:
:60 ring muscle-ups
:60 rest
+
AMRAP in 5:00, return to round of 21 upon completion of round of 9:
21-15-9 of (power cleans @ 115/75 + overhead squats @ 115/75)
+
400m sandbag carry immediately upon completion of AMRAP, pick it up and go
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
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:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
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
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/a partner, split all work as desired w/only 1 partner working at a time:
150 row calories
120 wall balls
90 toes-to-bar
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
3 sets not for time:
1/side tough Turkish get-up
30-60 unbroken double-unders
+
Every :90 for 15:00 (5 sets of each):
Evens: 1 snatch (squat or power, which needs most work) w/:01 pause in hole or @ catch before completing the lift
Odds: 1 clean (squat or power, which needs most work) w/:01 pause in hole or @ catch before completing the lift
+
For time w/a partner, split all work as desired w/only 1 partner working at a time:
150 row calories
120 wall balls
90 toes-to-bar
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
