Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of [10 bird dogs + 10 deadbugs]
A few minutes of dead hang-to-inverted, front lever, or skin-the-cat practice/tech work
A. 1 hang snatch (squat if possible, otherwise power) + 1 overhead squat, 6 x 1 moderate/tough; begin a set every :90
B. Pull-up variation (strict, kipping, CTB, etc.), 1 set every :60 for 6 sets – same variation and reps as last week
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For time:
30 kettlebell swings, 53/35
500m row
30 burpees w/jump or step over the erg
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3 rounds not for time:
12 weighted Russian twists on ground (L is 1, R is 2, back to L is 3, and so on…)
:30 Sorensen hold
Post results to comments.
A. Snatch-grip deadlift, 5-5-5 @ 175-185-195, 21X1; 2:30 rest
B. False-grip muscle-up, 12 x 1; begin a rep every :30
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4:08
A1. Back squat w/chains, 2-2-2 building so only last set is tough; :60 rest
A2. Strict weighted false-grip ring pull-ups, 3-3-3, 21X1; :60 rest
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For time(s):
1 mile Assault Bike
2:00 rest
30 stone-over-shoulder, 95
2:00 rest
400m run
2:00 rest
50 glute-ham sit-ups
2:00 rest
1 mile Assault Bike
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For time:
30 kettlebell swings, 53/35
500m row
30 burpees w/jump or step over the erg
PM:
A1. 275, 285, 285
A2. 53, 63, 63
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Complete: [AssBike – 2:05], [SOS – 2:30], [Run – 1:23], [GHD – 3:07], [AssBike – 2:08]
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3:58
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400m Sandbag carry