3 sets not for time:
30-50 unbroken double-unders
5-10m handstand walk or :30 nose-to-wall hold
+
A. 2 push presses + 1 split jerk, 6 x 1 beginning light and building to moderate; begin a set every :90
B. Power clean, build to a tough touch-and-go double in 10:00
+
5 rounds for reps, pick up where you left off:
2:00 of [4 clean-grip deadlifts @ 225/145 + 6 push-ups or ring dips + 8 alternating box step-up/step-downs @ 24/20]
:60 rest
+
3 sets not for time:
5-10 weighted hip extensions, 2012
:30 top of dip hold w/palms forward
A. Front squat, 2-2-2-2 building to a tough double, 20X1; 2:00-3:00 rest
+
Every :60 for 18:00 (6 sets of each):
1st: 1-5 ring or bar muscle-ups or 3-6 strict pull-ups
2nd: 2 hang squat cleans, moderate/tough up to 205/135
3rd: :30 Assault Bike or row @ high aerobic effort – should be breathing a bit going back into the muscle-ups
+
3 sets not for time:
15 moderate reverse hypers
6/side single-arm unsupported bent-over DB rows, 4010
:30/side plank
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5-10 strict pull-ups or ring rows + 10 KB goblet squats + 10 Russian kettlebell swings)
Every 3:00 for 15:00 (5 sets):
3-5 front squats, 40X1 – get in a little bit of easy double-under practice during the rest
+
For time w/10:00 cap:
700m row
50 alternating reverse goblet lunges, moderate up to 53/35
30 toes-to-bar or sit-ups
+
5:00-10:00 mobility work – coach-led
3 rounds not for time:
5-10m handstand walk or 3-5 wall walks
5-10 strict toes-to-bar
+
A. Snatch gauntlet, 1 rep every :60 starting @ 65% 1RM – males add 10 & females add 5 every :60
+
AMRAP in 16:00 w/a partner, trade off all work as desired but only 1 partner works at a time:
100 CTB pull-ups
200 wall balls, 20/14 to 10
400 double-unders
+
a good old-fashioned perfect-plank-off – capped @ 10:00
+
bis & tris
A. Squat clean & jerk, build to a tough (not max) single for the day
+
For reps/time:
4:00 of (3/2 muscle-ups + 6 power cleans @ 185/125)
4:00 rest
4:00 of (8 strict handstand push-ups or 4 wall walks + 40 double-unders)
4:00 rest
For time:
250m row
15 burpees
25 kettlebell swings, 70/53
15 burpees
250m row
+
3 rounds:
20 light reverse hypers
:30 hollow rock
