Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:10-:30 2-arm passive hang from bar + :10-:30 tripod or headstand hold]
Every :90 for 15:00 (5 sets of each):
1st :90: 2-3 front squats, 40X1
2nd :90: 5-6 bent-over DB rows (both arms at same time, 20X0 – no pause @ top this week, but keep the elbows high!
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AMRAP in 10:00, should be a tough grind rather than a breather, select movement/loads accordingly:
5 toes-to-bar – strict if possible
5/side 1-arm DB thrusters, heavy!
or
AMRAP in 10:00:
1 strict muscle-up or muscle-up
5 wall balls, 30/20 to 10/9
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3 sets:
10-15 hip extensions or light reverse hypers
rest as needed
Post results to comments.
A. Back squat, 5-5-5, 31X1; 3:00 rest
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10 glute-ham sit-ups
1 strict-ish muscle-up
9 glute-ham sit-ups
1 strict-ish muscle-up
8 glute-ham sit-ups
1 strict-ish muscle-up
down to…
1 glute-ham sit-up
1 strict-ish muscle-up
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walk to the tracks and back w/sandbag
A. 125-135-145
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complete
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complete
AM:
5 rounds @ easy pace:
2:00 stationary bike
:60 FLR
2:00 stationary bike
:30/side side plank
PM:
A. Front squat, 5-5-5, 40X1; 3:00 rest
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7 rounds for time reps/calories – goal is even across all sets:
:30 hang squat cleans, 205
:30 rest
:30 CTB pull-ups
:30 rest
:30 Assault Bike @ high but sustainable effort
:30 rest
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Sandbag carry to train tracks and back
AM:
Complete @ Liberty Mutual
PM:
A. 260, 270, 280
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Complete – 5 HSCs (3/2), 8 CTBs, 10 bike cals complete each round (woof.)
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Complete w/ Cody – great conversation. That dude just works