Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)
A. Snatch, 10:00 coach-led tech work
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Every :90 for 12:00 (4 sets of each):
1st: 1 back squat building to end of a very tough single, 20X1
2nd: 1 weighted strict pull-up, 21X0 or max up to :30 chin-over-bar or chest-to-bar hold
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For time w/8:00 cap:
25 toes-to-bar, sit-ups w/fingers touching temples, or pull-ups – your choice
50 thrusters, 44/33
25 toes-to-bar, sit-ups, or pull-ups – same movement as the first 25
+
5:00-10:00 independent mobility work of choice
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)
A. Front squat, 15:00 to build to a heavy single for the day – tough but nothing ugly
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21-15-9 for time w/a 6:00 cap – select challenging movements/loads that still allow you to finish under the cap:
Thrusters up to 95/65 or wall balls, 20/14 to 10/9
Toes-to-bar or sit-ups
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5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time, w/a partner, to the tune of “12 Days of Christmas” (so 1 thruster, then 2 front squats + 1 thruster, then 3 push presses + 2 front squats + 1 thruster, and so on…):
1 thruster
2 front squats
3 push presses
4 hang power cleans
5 sumo deadlifts (wide stance, hands inside feet)
6 alternating reverse lunges
7 push-ups
8 alternating 1-arm snatches
9 sit-ups
10 alternating 1-arm rows
11 burpee deadlifts
12 wall walks
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
3 rounds not for time:
5 box jumps w/step-down, 30/24
5-10 handstand push-ups (strict or kipping)
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A. Back squat, build quickly to a moderate single for the day, 20X1
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AMRAP in 20:00:
20 thrusters, 135/85
20 pull-ups
20 bar-facing burpees
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3 rounds not for time:
:30 Sorensen hold
:30 hollow hold
3 sets not for time:
15m/side 1-arm bottoms up kettlebell carry
30-60 unbroken double-unders
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Every :90 for 15:00 (5 sets of each):
Evens: 1 squat snatch w/:01 pause in hole before completing the lift
Odds: 1 squat clean w/:01 pause in hole before completing the lift
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AMRAP in 20:00 w/a partner, split all work as desired w/only 1 partner working at a time:
20 row calories or 20 bike calories or 200m run
20 handstand push-ups
20 CTB pull-ups
20 wall balls, 30/20 to 10/9
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side unsupported 1-arm KB row + 10 kettlebell swings)
A. DB rear foot elevated split squat, 3 x 4-6/leg, 30X0; begin a set every 2:00 (L leg @ 00:00, R leg @ 02:00, L leg @ 04:00, and so on until both sides have completed 3 sets)
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For reps:
5:00 strict pull-ups
:60 rest
3:00 double-unders
:60 rest
:60 thrusters, 44/33
+
5:00-10:00 mobility work – coach-led
