A. Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8:
Supinated-Grip Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10:
L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12:
Handstand Walk x 10 meters OR 45-60 second Handstand Hold
B. Four rounds for time of:
14 Alternating Dumbbell Snatch
14 Sit-Ups
400 Meter Run
A. Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8:
Rope Climb x 2 ascents
Minutes 3-4 & 9-10:
L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12:
Handstand Walk x 10 meters
B. Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run
A. Build to 85-90% of your 1-RM Snatch, and then…
For time: 10 Snatches @ weight used on November 4, 2016 (if you missed that session, try this with 85%) *Penalty – If you fail an attempt, perform 10 Burpees Over the Barbell before taking your next attempt. Note how many, if any, attempts were failed over the course of the 10 reps.
B. Every 2 minutes, for 16 minutes (8 sets) of:
Back Squat x 3 reps @ 85%+ of 1-RM
C. Six sets for times of:
Row 300 Meters
40 Double-Unders
As soon as you complete your last double under, stop the clock, pick up two KBs or DBs (at least 32/24 kg each) or Bear Hug Sandbag Carry (medium load) and walk 200-feet. Once you return, reset the erg and go again. Alternate between Farmer’s Carry and Sandbag Carry completing three sets of each.
D. Four sets of:
Chinese Rows x 5 reps (go as heavy as you can)
Rest 60-90 seconds
GHD Sit-Ups x 12 reps
Rest 60-90 seconds