A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions – if elbows have been hot here, opt for the DH2Is or banded transitions on the low rings, nothing tough
B. Front squat, 5-5-5 building so only last set is tough; 3:00 rest
+
For time:
25 Assault Bike calories
30 handstand push-ups
35 row calories
30 handstand push-ups
25 Assault Bike calories
+
3 rounds not for time:
15 glute-ham sit-ups
100m Farmer’s walk, 70/53/hand
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)]
Every :60 for 12:00 (4 sets of each):
1st: 10m KB/DB goblet walking lunges, heavy
2nd: 3 wall walks or :30 handstand against wall or tripod headstand hold
3rd: :30 strict toes-to-bar or anchored abmat sit-ups w/hands touching temples throughout or glute-ham sit-ups
+
AMRAP in 10:00:
2000m row
max double-unders in remaining time
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
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. Thruster, build quickly to a tough but not grind-y single
+
For time:
30 thrusters, 135/85
400m run
+
3 rounds not for time:
14 glute-ham sit-ups
14 pull-ups – any variation
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (45′ forward bear crawl + 45′ reverse bear crawl + 10 dead bugs)
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work
A. 1 snatch (squat if possible, otherwise power) + 1 overhead squat, 6 x 1 moderate/tough; begin a set every :90
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 7 sets – same movement/reps as last week
+
For reps:
4:00 toes-to-bar
:60 rest
3:00 wall balls, 20/14 to 10/9
:60 rest
2:00 double-unders
+
3 rounds not for time:
:10-:15/side star plank
10 supermans w/pause @ top
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
A. Hang power clean, 8 x 1 building to a tough single; begin a set rep every :60
+
On a 15:00 running clock, organize stations ahead of time so you’re not scrambling around once the clock starts:
@ 00:00: 8 rounds of (:20 perfect push-up + :10 rest)
@ 05:00: 4:00 max kettlebell swings, 53/35
@ 10:00: 8 sets of (:20 sit-ups + :10 rest)
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
A. Split jerk, build quickly to a moderate/tough single – stop before missing
B. Clean-grip deadlift, 8 x 3 @ clean max, 11X1; begin a set every :60
+
5-4-3-2-1 for time:
Hang power cleans – you pick the weight, tough but able to be done unbroken
Strict handstand push-ups – deficit if these are easy
+
3 sets for times:
15 kettlebell swings, unbroken up to 70/53
15 Assault Bike calories or 250m row
15 burpees
2:00 rest
+
Crossover Symmetry recovery
