2 rounds as easy warm-up:
:10 top of dip hold
:10 middle of dip hold
:10 bottom of dip hold
:10 chin-over-bar hold
:10 bent-arm hang
:10 passive hang
2:00 easy row, Bike, or ski erg
+
10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
+
A1. Weighted strict CTB pull-ups, 4 x 2-3, 21X0; :90 rest
A2. Behind-the-neck shoulder press, 3-3-2-2, 3112; :90 rest
+
Every :60 for 18:00 (9 sets of each):
1st: 5 thrusters, begin moderate and make 2-3 jumps throughout to end tough
2nd: 4-6 strict toes-to-bar
+
3 sets:
:30 med ball bear hug hold
200m jog
:30 front leaning rest on rings
:60 rest
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
A. High hang squat snatch, 6 x 1 moderate/fast; begin a rep every :90
B1. Back squats, 5-5-5, 20X1; :90 rest
B2. Weighted strict pronated pull-ups, 3 x 3-4, 21X0; :90 rest
+
For reps & time:
4 sets of (:30 med ball bear hug squats + :30 rest)
2:00 rest
600m run
+
3 sets:
1-3 rope climbs – focus on proper footwork or legless kip if already proficient w/legs
:30 rest
max L-sit on parallettes
:30 rest
A. Squat snatch, build to a tough single for the day without forcing anything
B. 1 & 1/4 back squats, 2-2-2-2; 2:00-3:00 rest
C. Weighted strict pronated pull-ups, 3 x 4-6, 21X0; 2:00 rest
+
10 rounds for time w/a partner, alternate full rounds so each partner completes 5 (5 rounds w/1:1 work:rest if going solo):
10 toes-to-bar
15 wall balls. 30/20 to 10/9
+
3 sets:
1-2 rope climbs – focus on proper footwork or legless kip if already proficient w/legs
:30 rest
max L-sit on parallettes
:30 rest
A. Squat snatch, 6 x 1 @ 83-93% 1RM – crisp reps more important than load today; begin a rep every :90
B1. Back squat, 3-3-3, 22X1; :60 rest
B2. Weighted strict supinated CTB pull-ups, 1-1-1, 21X0; :60 rest
+
For reps:
5:00 strict supinated pull-ups
:60 rest
3:00 wall balls @ 30/20 to 10/9
:60 rest
:60 double-unders
+
3 sets not for time:
35 light band pull-aparts
30m Farmer’s walk
A. Squat snatch, 8 x 1 @ 80-90% 1RM – crisp reps more important than load today; begin a rep every :60
B1. Back squat, 4-4-4 (remember – B1/B2 = superset back and forth), 22X1; :60 rest
B2. Weighted strict supinated CTB pull-ups, 3 x 2-3, 21X0; :60 rest
+
AMRAP in 10:00:
1 strict muscle-up or 1 muscle-up or 5 strict pull-ups
5 wall balls, 30/20 to 10/9
+
3 sets not for time:
30 light band pull-aparts
15m/side moderate 1-arm Farmer’s walk
