10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
For 10:00 – set up 2 bars here or select weights within the range than can adjust easily/quickly minute-to-minute:
Evens: 2-3 power snatches, 70-80% 1RM
Odds: 2-3 power cleans, 70-80%
+
AMRAP in 15:00 w/a partner, partners alternate completed rounds throughout:
15 row or Assault Bike calories
12 alternating DB snatches or med ball to shoulder
9 burpees
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
10:00 pistol & bar muscle-up practice
+
A. Axle overhead walking lunges, 3 x 15m (length of rig); 2:00-3:00 rest
B. Unsupported 1-arm DB row (not on a bench), 3 x 3-4/side; :45 between sides
+
5 rounds for reps, score as lowest rounds of burpees + lowest round of calories:
:60 burpees
:60 rest
:60 row
:60 rest
+
Not for time:
400-800m sandbag carry, switch sides every 100m
10:00 pistol & bar muscle-up practice
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A. Alternating barbell front rack lunges, take your time & build to a very tough set of 10
B. Unsupported 1-arm DB row (not on a bench), 3 x 3-5/side; :45 between sides
+
Every 4:00 for 5 sets – goal is best sustainable pace:
40 row calories
+
Not for time:
400-800m sandbag carry, switch sides every 100m
5:00-10:00 pistol & bar muscle-up practice
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A. KB/DB goblet squat test, 1 x max reps up to 20 @ 100/70
B. Unsupported 1-arm DB row (not on a bench), 3 x 4-5/side; :45 between sides
+
For time:
400m row @ 97%
+
Not for time:
400-800m sandbag or med ball carry
5:00-10:00 pistol & bar muscle-up practice
+
A. 1 hang squat snatch + 1 overhead squat, build to a heavy set
B. Unsupported 1-arm DB row (not on a bench), 3 x 5-6/side; :45 between sides
+
2 sets:
:70 row @ 97% effort
7:00 walk rest
+
Not for time:
400m sandbag carry, switch sides every 100m
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
3 rounds for time:
16 alternating reverse lunges (bar on back), 95/65
32 row calories
64 double-unders or single-unders
+
Not for time:
400m sandbag or medball carry (not run), alternate shoulders every 100m
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
