Pre-workout
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)

For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks

Coach’s notes:

Post notes for pre-workout and time to complete triplet to comments.

Pre-workout
Every 2:00 for 5 sets:
2 squat cleans

For time:
21 front squats (125/185 lb)
20 double-DB farmers carry shuttles – 20 ft./35/50 lb
15 front squats
16 double-DB farmers carry shuttles
9 front squats
12 double-DB farmers carry shuttles

Note: every 20ft. = 1

Coach’s notes:

Post loads for squat cleans and time to complete couplet to comments.

3 rounds for time of:
10 hang power cleans – 105#/155#
1-minute hang from the pull-up bar
10 push jerks
1-minute handstand hold

Post-workout:
AMRAP in 3:00

KG goblet carry – 20ft. shuttle
– Each 20ft = 1 rep

Coach’s notes:

Post time to complete and number of sets per hold to comments.

FIGHT GONE BAD!//BENCHMARK – In partners (or solo) complete 3 rounds for reps:
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20 in)
1:00 push presses (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.

Note: For partners, one partner works at a time.

Coach’s notes:

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

 30-20-10 reps for time:
Single-leg squats
Pull-ups

Post-workout

Every 2:00 for 5 rounds:

3 rope climbs

Coach’s notes:

Post time to complete couplet and notes for rope climbs to comments.

Pre-workout
On a 10:00 clock:
Low-ring muscle-up practice

Every 3:00 for 6 sets:
6 hang power snatch (95/135 lb)
4 ring muscle-ups

– Score is slowest effort.
– Rest with the remaining time.

Coach’s notes:

Post results for couplet to comments.

OPEN 24.1//BENCHMARK – For time:
21 DB snatches, arm 1 (35/50 lb)
21 lateral burpees over dumbbell
21 DB snatches, arm 2
21 lateral burpees over dumbbell
15 DB snatches, arm 1
15 lateral burpees over dumbbell
15 DB snatches, arm 2
15 lateral burpees over dumbbell
9 DB snatches, arm 1
9 lateral burpees over dumbbell
9 DB snatches, arm 2
9 lateral burpees over dumbbell
– Time cap: 15 minutes

Post-workout
3 sets:
:30 plank hold
10-15 V-ups

Coach’s notes:

Post time to complete couplet to comments.

For load:
Anchor press
5-5-5-5-5/side
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.

Coach’s notes:

Post loads for all sets to comments.

4 rounds for reps:
1:00 Erg of choice for calories
1:00 deadlifts (125/185 lb)
2:00 rest

Post-workout
Every 2:00 for 3 rounds:
10 sumo stance good mornings
– Athlete chooses load.

Coach’s notes:

Post cals and reps for DL per rounds and totals to comments.

For time:
1000m row/ski/bike
21 clean and jerks (105/155 lb)
500m row/bike/ski
21 clean and jerks
1000m row/bike/ski

Coach’s notes:

Post time to complete to comments