Pre-workout skill
EMOM 6:
Min 1: Single-arm KB suitcase carry, right arm (100 ft)
Min 2: Single-arm KB suitcase carry, left arm (100 ft)

For time:
30-20-10-20-30
KB swings (35/53 lb)
15-10-5-10-15
Deficit handstand push-ups
– Hands on 25/45-lb plates.

Coach’s notes:

Post time to complete couplet to comments.

AMRAP 12:
20 DB front-rack walking lunges (35/50 lb)
2 legless rope climbs
– Use two dumbbells.

Post-workout accessory
EMOM 6
Min 1: 4 DB windmills/arm
Min 2: 2 DB Turkish get-ups/arm
– Build in load, but only as quality mechanics allow.

Coach’s notes:

Post rounds and reps complete for AMRAP to comments.

Pre-workout strength
5 sets:
3 deadlifts
– Build to workout weight or slightly heavier.

3 rounds:

AMRAP 7:
400/500-m row
10 deadlifts (135/185 lb)

– Rest 2:00 between rounds
– Pick up where you left off in the AMRAP.

Coach’s notes:

Post rounds and reps complete to comments.

5 rounds for time with a partner:
30 toes-to-bars
400-m run/shuttle/row/bike/ski
– Share the toes-to-bars and run together.

Post-workout
EMOM 10:
10-20 alternating shoulder taps in a handstand hold or plank hold

Coach’s notes:

Post time to complete couplet to comments.

Pre-workout accessory
3 sets:
:05-:10 ring dip hold, top
:30 rest
:30 squat hold
:30 rest
:05-:10 ring dip hold, bottom
:30 rest

30-20-10 reps for time:
Thrusters (65/95 lb)
Ring dips

Coach’s notes:

Post time to complete couplet to comments.

Pre-workout strength
5 sets:
1 high hang power clean
1 hang power clean
1 below the knee power clean

AMRAP 10:
3 power cleans (105/155 lb)
20 double-unders
– Add 10 double-unders each round.

Coach’s notes:

Post load(s) for complex and rounds and reps complete for AMRAP to comments.

Pre-workout strength
EMOM 6:
4 push jerks
– Build in load.

4 rounds for time:
14/16-cal bike/ski/row
16 box jumps (24/30 in)
16 shoulder-to-overheads (75/115 lb)

Coach’s notes:

Post loads for EMOM and time to complete triplet to comments.

 For load:
Front squat
3-3-3-3-3

Post-workout
Accumulate:
30 single-leg deadlifts, right leg
30 single-leg deadlifts, left leg
1:00 single-arm plank hold, right arm
1:00 single-arm plank hold, left arm

Coach’s notes:

Post loads for front squat to comments.

For time:
30 burpees
600-m row
30 burpees

Post-workout accessory
4 rounds:
2 Turkish get-ups/side
10 single-arm DB bent-over rows/side
20 Russian twists
– Challenging loads for rounds 3 and 4.

Coach’s notes:

Post time to complete couplet and time for row to comments.

Pre-workout strength
On a 12:00 clock:
Find a heavy 1-rep hang power snatch
– This should be heavy, but not a 1-rep max.

1-2-3-4-5-6-7-8-9-10 reps for time:
Hang power snatches (65/95 lb)
– Perform 25 double-unders after each round.

Coach’s notes:

Post loads for pre-workout and time to complete couplet to couplet to comments.