Pre-workout strength
5 sets:
1 clean-grip deadlift
1 clean pull
1 hang power clean
1 below-the-knee power clean

For load:
10-8-6-4-2
Power clean
– Each set must be unbroken.
– Rest at least 3:00 between sets.

Coach’s notes:

Post load and notes for pre-workout and load per set for power cleans to comments.

AMRAP 10:
5 alternating single-DB lunges (35/50 lb)
3 lateral burpees over the DB
1 rope climb (15/15 ft)
– Hold the dumbbell any way.

Post-workout accessory
Accumulate:
200-m bottom-up KB carry
– Switch arms as needed.

Coach’s notes:

Post rounds and reps complete for AMRAP to comments.

Every 5:00 for 3 sets:
100-m single KB suitcase carry (53/70 lb)
100 double-unders
30 Russian KB swings
Accumulate max plank hold in the remaining time
– Score is the total time in the plank.
– Use the same kettlebell for the swings.

Post-workout skill
8 sets:
:20 handstand hold
:10 rest

Coach’s notes:

Post time per round and total time in plank to comments.

Pre-workout skill
6 sets:
:15 work
:45 rest

Bar pull-overs

3 rounds for time with a partner:
30 squat cleans (65/95 lb)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.

Coach’s notes:

Post notes for skill work and time to complete to comments.

7 sets for load:
2 push presses
1 push jerk

Post-workout accessory
2 sets:
20 banded pull-aparts
15 double-dumbbell bent-over rows
10 ring rows

Coach’s notes:

Post load(s) for complex to comments.

Pre-workout strength
EMOM 5:
5 hang power snatches
– Increase the loading across as many sets as possible.

For time:
15 ring muscle-ups
30 hang power snatches (75/115 lb)
60 bar-facing burpees

Coach’s notes:

Post load(s) for EMOM and time to complete triplet to comments.

10 sets each for time:
200/250-m row
– Rest 1:00 between sets.
– Score the slowest set.

Post-workout accessory
3 sets:
10 Bulgarian split squats/leg
– Use one or two dumbbells to add load as desired.

Coach’s notes:

Post score for row and load for split squats to comments.

5 rounds for time:
400-m run
Handstand walk (50 ft)
– Handstand walk 25 ft out and 25 ft back.

Post-workout accessory
3 sets:
10-20 GHD sit-ups
:30 GHD Superman hold

Coach’s notes:

Post time to complete couplet to comments.

Post-workout skill
EMOM 6:
1 rope climb or peg board ascent

21-18-15-12-9-6-3 reps for time:
Toes-to-bars
Wall-ball shots (14/20 lb)

Coach’s notes:

Post time to complete couplet to comments.

AMRAP 20 with a partner:
10 feet-elevated ring rows
10 ring dips
10 box jumps (20/24 in)
– Partners alternate full rounds.

Post-workout practice:
On a 10:00 clock:
Front lever practice

Coach’s notes:

Post rounds and reps complete and notes for lever practice to comments.