3 rounds not for time:
1-6 bar muscle-ups or 3 dead hang to inverted
6 DB burpee box step-up/step-downs, 50/35/hand to 24/20”
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A. Squat snatch, 10:00 to build to a single @ 80-90%
+
3 sets for even reps:
3:00 of [20 toes-to-bar + 20 row calories + max alternating pistols in remaining time]
:60 rest
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1 set – begin immediately after final :60 rest period:
max unbroken wall balls, 30/20 to 10/9
+
optional additional breathing work, 10 sets:
:30 row, Assault Bike, or run @ 90% aerobic – no lactate, just elevated breathing!
:30 rest
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):
1 & 1/4 front squats, first set 3, second set 2, final three sets are singles – get in a little bit of easy double-under practice during the rest
+
21-15-9 for time:
DB thrusters
Toes-to-bar or sit-ups
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5:00-10:00 mobility work – coach-led
3 rounds not for time:
3 dead hang to inverted w/controlled descent or 1-3 strict muscle-ups
10m 2-arm DB overhead walking lunge
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A. Back squat, build quickly to a moderate/tough single
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AMRAP in 10:00:
20 thrusters, 95/65 for the first round, then add 30/20 each round
20 bar-facing burpees
20 toes-to-bar
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ab/low back work of choice
2 sets of (10 band dislocates + 10 band pull-aparts + 10 jumping squats)
Every :60 for 5 sets:
7 unbroken moderate thrusters, each set starts from the ground – efficiency over load
+
Every :60 for 15:00 (5 sets of each):
1st: 10 unbroken wall balls, select load/height that is achievable across all sets
2nd: 5-10 unbroken toes-to-bar or 10 anchored sit-ups or 10 GHD sit-ups
3rd*: 30-60 unbroken double-unders or :30 double-unders
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*optional Brandon v Lee tiebreak is number of unbroken double-unders completed in the final set – 1 attempt, no time cap on that, keep going until you miss
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5:00-10:00 coach-led mobility work
10:00 bar muscle-up and/or DH2I practice – nothing fatigued…
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A. Hang squat snatch, 12 x 1 moderate/tough; begin a rep every :60
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For time:
75 toes-to-bar, complete 25 double-unders every time you come off the bar
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For calories:
3:00 Assault Bike
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, 22X1, note the pause in the hole – get in a little bit of easy double-under practice during the rest
+
AMRAP in 8:00:
50 row calories
50 wall balls, 20/14 to 10/9
max toes-to-bar or muscle-ups in remaining time
+
5:00-10:00 mobility work – coach-led
