10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
For 10:00, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 2 power snatches, 75-85% 1RM
Odds: 2 power cleans, 75-85%
+
For time w/partner, trade off as needed w/only 1 working at a time:
80 DB ground-to-overhead or med ball to shoulders
100 row calories
120 burpees
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
10:00 pistol & bar muscle-up practice
+
A. Axle overhead walking lunges, build to a very heavy 15m
B. Standing hand-over-hand sled pull, 4 x 10m tough but lats doing most of the work rather than torso/hips; :90-2:00 rest
+
Every 2:00 for 5 sets:
10 toes-to-bar
30 double-unders
+
3 sets:
:15 prowler sprint outside
2:45 walk rest
+
Not for time:
400-800m sandbag or med ball carry, switch sides every 100m
10:00 jump rope (doubles and triples) and freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
For 10:00 – your choice of power or squat today, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 2 snatches, 70-80% 1RM
Odds: 2 cleans, 70-80%
+
For total reps w/a partner, split all work as desired w/only 1 working at a time:
10:00 of [1200m run + max pull-ups in remaining time]
2:00 rest
10:00 of [1600/1200m row + max wall balls in remaining time]
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
B. Front squat, 2-2-2-2 building so only last set is tough; 3:00 rest
+
For time:
10 rope climbs
+
rest as needed
+
For time:
30 Assault Bike calories
90m (3 x down & back the rig) bear hug med ball carry
30 burpees
+
3 rounds not for time:
15 glute-ham sit-ups
9-12 light/moderate reverse hypers
15m/side 1-arm Farmer’s walk, up to 100/70
