10-8-6: Row For Calories HARD, “Strict” Burpees, Jump Squats
A “strict burpee” is a burpee when you must perform a perfect push up rather than the typical “sprawl” to down and up off the ground. This will help get those pushers warm for some muscle up skill work following the warm up.
Mobility Recommendation: Sink Stretch, 2:00
With a barbell at chest height in a rack, face away and reach back for the bar with your palms facing down and slowly “sink” into the stretch. You should feel a stretch on the front of you shoulder and pecs.
3 RFT: 800m Run, 16 Front Squats (135/95), 6 Muscle Ups
Scaling the distance on the run as needed. We are looking for you to complete the run in three and half to five minutes per round, so scale to 400, 600, or another distance to keep the stimulus. Additionally, this is a great workout for everyone to get on the rings for either full muscle ups or some sort of assisted version (jumping, banded, etc.). Anyone performing full muscle ups should not exceed 3 sets, and the front squat weight should allow for 3 sets or less each round. The time domain for this workout is 25 minutes or less.
2 Steady Rounds: 20 S-Arm Russian KB Swings (53/35), :20 Hanging L-Sit or on Parallettes, 12 KB Thrusters w/ Pause in the Bottom
The S-Arm Russian swing is exactly what it sounds like and is simply a variation of the regular swing. Hinge at the hip and be explosive in your extension. The KB thruster is a good warm up and mobility exercise, and getting it overhead while keeping the ribcage down is tough.
Mobility Recommendation: 1:00 Plank Plus
A ‘Plank Plus’ is a plank where you lift the opposite arm/opposite leg straight out in front/behind for a brief second before returning to a plank. That’s one rep.
Overhand Grip Deadlift: 1-1-1-1-1-1-1 (7×1)
We are looking for you to go heavy with your pulls, but we want you to execute these deadlifts with an overhand grip only. Using the hook grip is acceptable, but you will experience the same discomfort in your thumbs with a heavier weight that you experienced when you first learned it with the olympic lifts.
8 RFT: 8 Sumo Deadlift High Pulls (75/55), 8 Thrusters (75/55)
This workout is meant to be a BURNER. The barbell needs to be light enough you can hang onto the bar for unbroken sets the entire workout. The time domain for this piece is sub 8 minutes. The plan should be “come out hot and hold on”.