3 rounds not for time:
12 DB Cuban presses
12 band pull-aparts
12 band passthroughs
12 behind-the-neck band presses
3 vertical jumps w/1-hand touch to wall
A. Snatch pull, 6-8 x 1 starting @ 90-95% snatch max & building to 105% max; begin a rep every :60
B. Halting snatch-grip deadlift, 2-2-1-1-1 as heavy as possible w/perfect positions and pauses just off ground & below the knees before finishing the lift, :03 descent – use straps if grip is limiter; 2:00-3:00 rest
+
For time:
400m run
8 med ball or sandbag to shoulders
400m run
10 med ball or sandbag to shoulders
400m run
12 med ball or sandbag to shoulders
+
400m walk or 4:00 very easy spin on bike immediately following run/med ball
+
Not for time:
2:00 tuck L-sit on parallettes accumulation
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. Snatch pull, 6-9 x 1 starting @ 90-95% snatch max & building to 105% max; begin a rep every :60
C. Snatch-grip deadlift, 3-3-3, 3131 w/emphasis on hitting perfect positions throughout – use straps if grip is limiter; 2:00-3:00 rest
+
3 rounds for time:
300m run
20 row calories
10 DB burpee deadlifts, heavy
+
400m walk or 4:00 very easy spin on bike immediately following row
+
optional 3 sets not for time:
20 unweighted GHD Russian twists
:30 Sorensen hold
2 rounds as easy warm-up:
:10 top of dip hold
:10 middle of dip hold
:10 bottom of dip hold
:10 chin-over-bar hold
:10 bent-arm hang
:10 passive hang
2:00 easy row, Bike, or ski erg
+
10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
+
A. Weighted strict pull-up, build to a 1RM (score as bodyweight + load added)
B. Snatch pull (can use straps), 8 x 1 starting @ 95% snatch max and building to 105% if feeling good; begin a rep every :90
+
Every :60 for 10:00 (5 sets of each):
1st: 5 touch-and-go clean-grip deadlifts, moderate load
2nd: 10 glute-ham sit-ups
+
10 sets:
:30 Assault Bike, row, or run @ 80% aerobic – your choice, pick one you didn’t do yesterday
:30 rest
A. Power snatch, 5 x 9 touch-and-go light – nothing above 75/55; begin a set every :90
B. Snatch pull, 5 x 1 starting @ 100% snatch max & building to 105-110% for the final rep; begin a rep every :90
C. Push jerk, 5-5-5-5-5 light/moderate touch-and-go @ shoulders; begin a set every :90
+
3 rounds steady:
:60 ski erg, row, or Assault Bike
:60 front leaning rest on ground
:60 double-unders
:60 med ball bear hug carry
:60 rest
+
3 sets:
15 band face pulls w/pause @ back
rest as needed
3 sets not for time:
30-60 unbroken double-unders
10-15m handstand walk or :30 nose-to-wall hold
+
A. Snatch pull, 8 x 1 starting @ 95% snatch max & building to 105% for the final rep; begin a rep every :90
B. Push press, build to a tough single for the day
+
5 rounds for time w/10:00 cap:
20 row calories
15 handstand push-ups
+
3 sets not for time:
15 light reverse hypers
:30/side plank
3 sets not for time:
30-60 unbroken double-unders
10-15m handstand walk or :30 nose-to-wall hold
+
A. Snatch pull, 5 x 1 starting @ 95% snatch max & building to 105% for the final rep; begin a rep every 2:00
B. Push press, 5-5-5-5 touch-and-go @ shoulders moderate – smooth reps; begin a set every :90
+
3 rounds for time:
500m row
15 kettlebell swings, 70/53
15 burpee box jumps w/step-down, 24/20
+
3 sets not for time:
15 glute-ham sit-ups
:30/side plank
