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
B. Weighted pull-up, build to a heavy single in 8:00 or if no strict pull-up then 8 x :05-:10 chin-over-bar hold beginning every :60
+
AMRAP in 5:00:
5 toes-to-bar
10 push-ups
15 air squats
OR
AMRAP in 5:00:
5 handstand push-ups
10 alternating pistols
15 toes-to-bar
+
5:00-10:00 independent mobility work of choice
3 rounds not for time:
10-15 toes-to-bar
10 alternating pistols
+
Every 2:00 for 16:00 (8 sets):
1 squat snatch starting @ 65% building to 80-90% max
+
Every 2:00 for 16:00 (8 sets):
1 squat clean starting @ 65% building to 80-90% max
+
Every 5:30 for 3 sets:
:35 Assault Bike @ 95-97% effort
A. Squat clean from blocks (bar just off ground), build to a moderate single – no misses
B. Front squat, 2-2-2-2 building so only last double is tough, 20X1; 3:00 rest
+
AMRAP in 10:00:
12 toes-to-bar
16 alternating pistols
48 double-unders
+
3 sets not for time:
9-12 moderate reverse hypers
:30/side plank
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side unsupported 1-arm KB row + 10 kettlebell swings)
Every 2:00 for 12:00 (3 sets of each):
1st: 6-8 KB goblet squats, 2211 – be strict on the tempo
2nd: :60 front leaning rest on ground (elbows or hands)
+
AMRAP in 10:00:
12 toes-to-bar or sit-ups
16 alternating reverse goblet squats or alternating pistols
48 double-unders or 96 single-unders
+
5:00-10:00 mobility work – coach-led
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 (any variation) or overhead squat, 10:00 coach-led light/moderate technique work
+
Every 3:00 for 3 sets (adjust reps and select loads that allow all work to be completed in under :90):
5 toes-to-bar
5 goblet squats
5 toes-to-bar
5 goblet squats
5 toes-to-bar
5 goblet squats
+
For time:
21 DB shoulder-to-overhead
15 kettlebell swings
9 burpees w/2-hand touch to target 4-8″ above standing reach
