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
+
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)
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
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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
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A. Snatch gauntlet, 1 rep every :60 starting @ 65% 1RM – males add 10 & females add 5 every :60
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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
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a good old-fashioned perfect-plank-off – capped @ 10:00
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bis & tris
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
+
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
+
5:00-10:00 mobility work – coach-led
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (15 band pull-aparts + 10 jumping switch lunges or unweighted walking lunges)
10:00 coach-led gymnastics practice – handstands, kipping, pistols, rope climb, etc.
+
AMRAP in 7:00:
7 toes-to-bar or sit-ups
14 kettlebell swings, moderate
21 air squats
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3 rounds not for time:
:30/side plank (hand or forearm)
15 band good mornings, hip extensions, or reverse hypers
3 rounds not for time:
1 bar muscle-up + 2 strict pull-ups + 3 CTB pull-ups + 4 toes-to-bar OR 5 pull-ups + 5 toes-to-bar
10-14 alternating pistols
+
Every :90 for 15:00 (10 sets):
1 squat snatch starting @ 65% building up to 80-85% max
+
Every :90 for 15:00 (10 sets):
1 squat clean starting @ 65% building up to 80-85% max
+
Every 5:00 for 4 sets:
:30 Assault Bike @ 95-97% effort
