Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or handdstand hold]
Every :90 for 15:00 (5 sets of each):
1st :90: 3-5 front squats, 22X1
2nd :90: 5-6 bent-over DB rows (both arms at same time, 20X0 – no pause @ top this week, but keep the elbows high!
+
AMRAP in 10:00:
7 strict pull-ups or 7 Australian pull-ups
14 thrusters, 45/33
200m run or 14 row or Assault Bike calories (only row if your strict pull-ups are very strong)
+
3 sets:
10-15 hip extensions or light reverse hypers
rest as needed
A. Squat snatch, 6 x 1 @ 83-93% 1RM – crisp reps more important than load today; begin a rep every :90
B1. Back squat, 3-3-3, 22X1; :60 rest
B2. Weighted strict supinated CTB pull-ups, 1-1-1, 21X0; :60 rest
+
For reps:
5:00 strict supinated pull-ups
:60 rest
3:00 wall balls @ 30/20 to 10/9
:60 rest
:60 double-unders
+
3 sets not for time:
35 light band pull-aparts
30m Farmer’s walk
A. Front squat, build to a heavy single for the day
B. 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
+
3 rounds for time:
12 alternating DB snatches, heavy
15 burpees
18 row calories
+
3 rounds not for time:
12 glute-ham sit-ups
12 abwheel rollouts
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 deadbugs]
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work
A. 1 hang 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 6 sets – same variation and reps as last week
+
For time:
30 kettlebell swings, 53/35
500m row
30 burpees w/jump or step over the erg
+
3 rounds not for time:
12 weighted Russian twists on ground (L is 1, R is 2, back to L is 3, and so on…)
:30 Sorensen hold
A. Overhead squat, build quickly to moderate/tough double, 22X1
+
Every :60 for 15:00:
1st: 3-6 L-sit pull-ups or strict toes-to-bar
2nd: 6 burpee box jump over w/step-down, 24/20
3rd: 10 sandbag squats – hold any way
+
3 sets:
:50 row @ 97% effort
5:40 walk rest
A. Squat snatch, 8 x 1 @ 80-90% 1RM – crisp reps more important than load today; begin a rep every :60
B1. Back squat, 4-4-4 (remember – B1/B2 = superset back and forth), 22X1; :60 rest
B2. Weighted strict supinated CTB pull-ups, 3 x 2-3, 21X0; :60 rest
+
AMRAP in 10:00:
1 strict muscle-up or 1 muscle-up or 5 strict pull-ups
5 wall balls, 30/20 to 10/9
+
3 sets not for time:
30 light band pull-aparts
15m/side moderate 1-arm Farmer’s walk
