Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of [4-6/side light DB external rotations + 4-6/side pistols (to a bench if full range w/flat foot isn’t there yet)]
Every :60 for 12:00 (4 sets of each):
1st: 10m KB/DB goblet walking lunges, heavy
2nd: 3 wall walks or :30 handstand against wall or tripod headstand hold
3rd: :30 strict toes-to-bar or anchored abmat sit-ups w/hands touching temples throughout or glute-ham sit-ups
+
AMRAP in 10:00:
2000m row
max double-unders in remaining time
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [45′ forward bear crawl + 45′ reverse bear crawl + 10 deadbugs]
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work
A. Snatch (any variation), 10 x 1 moderate; begin a rep every :60
+
For time w/12:00 cap:
9 wall walks
500m row
6 wall walks
200m Farmer’s walk, heavy!
3 wall walks
+
3 rounds not for time:
10 weighted Russian twists (L is 1, R is 2, back to L is 3, and so on…)
5-10 hollow-to-superman rolls
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 5/side kettlebell snatch]
For 14:00:
Evens: 1-2 power clean singles, start moderate and build to heavy
Odds: 1-2 wall walks or :10-:20 handstand hold
+
10:00 @ 80%:
200m run or 250m row
10 kettlebell swings
10 burpees
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 5/side kettlebell snatch]
Double-under tech work – coach led
For 14:00:
Evens: 2-3 power clean singles
Odds: :30 double-under tech work
+
14:00 @ 70-80%:
5 wall walks
20 Russian kettlebell swings
400m run
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:20 passive hang from bar (1-arm if possible) + 5/side 1-arm Russian kettlebell swing]
Split jerk tech work – coach-led
A. Power clean, 10 x 1 starting moderate and building just a bit to end tough; begin a rep every :60
+
Every :60 for 24:00:
1st: 3-6 strict dips @ 20X2 or 1-3 wall walks
2nd: 5/side kettlebell snatch
3rd: :30 front leaning rest on ground or rings
4th: 12/9 row calories @ high effort
