A.  40, 30, 20, 10 rep rounds for time of:

 Double Milk Jug Rows
Hands on Box/Bench/Couch Jump Overs
Push-ups
Split Squat Jumps – ½ per side

B.  Practice scales for 10 minutes.

Coach’s notes:

Post time per round and total working time to comments.

A1.  Strict Handstand Push-up – 10 – 15 reps X 5 sets, rest approx. 60s

A2.  Prone Bridge Alternating Single Leg Raises – 10-15/leg X 5 sets, rest approx. 60s

A3.  Bent Over Double Milk Jug Row to Lateral Raises – 10-15 reps X 5 sets, rest approx. 60s

A4.  Squats – AMRAP in 60s X 5 sets, rest approx. 60

Coach’s notes:

Post results for all sets to comments.

5 rounds for time(s):

10 Seated L to Bridge
10 Dowel Hang Squat Snatch
10 Double Milk Jug Press (from Squat)
10 Get-ups
REST 1:00

5 rounds for time(s) of:

10 Supine Dowel Rows
20 Switch Lunges (10/leg)
30 Double Unders
REST 30s

Coach’s notes:

Post time per round and total working time for all sets to comments.

A. Every Minute on the Minute for 12 minutes of:

10 Double Milk Jug Thruster
10 V-ups
10 Back Extensions (hands at ears)

B.  Spend 20 minutes working on your inverted position.

Coach’s notes:

Post results for all work to comments.

A1.  Front Plank Hip Taps – AMRAP in 60s X 5 sets, rest approx. 60s

A2.  Dowel Power Clean/Front Squat/Push Jerk – ((2/3/4) X 3) X 5 sets, rest approx. 60s

A3.  Forward/Reverse Crab Walk (10 ft.) – AMRAP in 60s X 5 sets, rest approx. 60s

A4.  Burpee Tuck Jumps – 15 reps X 5 sets, rest approx. 60s

Coach’s notes:

Post results for all sets to comments.

Complete 5 rounds for time(s) of:

10 Handstand Push-ups
20 Push-ups
30 Box Jumps
40 Overhead Dowel Superman’s
50 Squats
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

Complete 6 rounds for reps of:

40s Supine Dowel Row
20s REST
40s Double Milk Jug Dowel Overhead Switch Lunge
20s REST
40s Hollow Rocks
20s REST
40s Double Milk Jug Dowel Front Raise
20s REST
40s Get-ups
20s REST

Coach’s notes:

Post reps per movement, per round and all totals to comments.

A1.  GHD Raises – 6-10 reps X 5 sets, rest approx. 60s

A2.  Side Plank Raises – 15-20 reps/side X 5 sets, rest approx. 60s

A3.  Lateral Dowel Jump Overs – 30-40 reps (15-20/side) X 5 sets, rest approx. 60s

A4.  Dowel Hang Squat Snatch/Snatch Balance – 10/10 X 5 sets, rest approx. 60s

Coach’s notes:

Post results for all sets to comments.

A. Complete As Many Rounds As Possible in 9 (AMRAP) minutes of:

6 Forward/Reverse Bear Crawl – 10 ft.
12 Chair Dips

B1. Dowel Hang Power Clean/Push Jerk – 10/10 X 3 sets, rest approx. 60s

B2. Hands at Ears Paused (2s) Prone Back Extensions – 12-20 reps X 3 sets, rest approx. 60s

B3.  Couch Toe Taps – AMRAP in 90s X 3 sets, rest approx. 60s 

Coach’s notes:

Post rounds and reps complete for AMRAP couplet and results for B to comments.