EMOM 12:
Even minutes: 20 KB swings (35/53 lb)
Odd minutes: max distance handstand walk (25 ft) segments

Post-workout:
Accumulate:
30 Turkish get-ups

– Try unusual objects (basketball, wallball, sandbag, bottoms up kettlebells, etc.), eyes closed, not necessarily load.

Coach’s notes:

Post reps/distance per movement, per set and totals to comments.

5 sets:
3 back squats
– Build to a heavy set of 3 and maintain for all 5 sets.

Between sets work on overhead squat therapy

Coach’s notes:

Post loads for sets to comments.

3 rounds for time of:
20 wall-ball shots (14/20 lb)
20 deadlifts (75/115 lb)
20 box jumps (20/24 lb)
20 push presses (75/115 lb)
20 toes-to-bars
Rest 1:00

Coach’s notes:

Post time per round and total working time to comments.

Daniel//BENCHMARK – For time:
50 pull-ups
400-m run
21 thrusters (65/95 lb)
800-m run
21 thrusters
400-m run
50 pull-ups

Coach’s notes:

Post time to complete to comments.

215 Innocent Children

In partners complete for time:
215 Double-Unders (one working at a time)
21 Handstand Push-Ups (one working at a time)
5 Synchro Clean-and-Jerks (135/95 lb)
21 Synchro Burpees
5 Synchro Clean-and-Jerks (135/95 lb)
21 Synchro Box Jumps (24/20 in)
5 Synchro Clean-and-Jerks (135/95 lb)
21 Synchro Kettlebell Swings (53/35 lb)
5 Synchro Clean-and-Jerks (135/95 lb)
21 Synchro Lunges
5 Synchro Clean-and-Jerks (135/95 lb)
21 Synchro Pull-Ups
5 Synchro Clean-and-Jerks (135/95 lb)
21 Synchro Medicine Ball Squat Cleans (20/14 lb)
5 Synchro Clean-and-Jerks (135/95 lb)
21 Synchro Toes-to-Bars
5 Synchro Clean-and-Jerks (135/95 lb)
1,996 meter Row (one working at a time)

Coach’s notes:

Post time to complete complete for each set to comments.

For time:
40 lateral box jump-overs (20/24 in)
20 handstand push-ups
30 lateral box jump-overs
15 handstand push-ups
20 lateral box jump-overs
10 handstand push-ups
10 lateral box jump-overs
5 handstand push-ups

Coach’s notes:

Post time to complete to comments.

Every 1:30 for 6 rounds:
16 single-leg squats
10 GHD sit-ups
Max burpees
– Rest 1:30 between rounds.

Coach’s notes:

Post burpees per round and total to comments.

Every 5:00 for 3 rounds:
400-m run

Post-workout:
On a 15:00 clock:
Ring muscle-up practice:
Ring support hold
Kneeling false grip ring rows
Kneeling muscle-up transitions
Low-ring practice
Kipping muscle-up practice

Coach’s notes:

Post time for runs and notes for practice to comments.

5 rounds for time:
15 push jerks (65/95 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (65/95 lb)

Coach’s notes:

Post time to complete to comments.

EMOM 20:
2 thrusters
– Barbell starts on the floor. Add weight every 5:00.

Coach’s notes:

Post load for each set to comments.