Day 2
Core strength

3-4 Rounds for quality, rest as needed

1) 20-30 sec. L-sit hold video

2) 5 inch worms with a 5 sec. hold in bottom position video

3) 10 hollow rocks + max effort of hollow hold video

-hollow hold ends as soon as you feel your lower back arching, be strict in judging your own performance!

Front squat 8x4 @50% +Bands
Go every 1:30

Ring Complex:

Complete 5 rounds, rest as needed between rounds

1 Strict MU
2 Kipping MU
3 Ring Dip
4 Toes Through Rings

If this is too easy for you, try to hit bigger rep scheme. For example: 3 strict, 4 kipping, 5 ring dip, 6 TTR…
Scale if needed. For scaling you can do banded transitions + ring dips and TTR without the band.

5min Row/Bike/Airbike
Then 3 rounds:
1) 10-20 Banded Good Morning video
2) 10m+10m Single Arm DB Overhead Walk
3) 3+3 DB Hang Squat Clean
4) 10m Bear Crawl + 10m Backwards Bear Crawl

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Handstand Shoulder Opener video

Morning Crew goes into the unknown

Time: 30min
Misson: As many Cals as possible
Equipments: 2x Row, 2x SkiErg, 2x BikeErg, 2x Echo Bike

20/15 Cal. on a machine when its your turn, then - back in the line and wait for the next.

4 Rounds of:
15 Toes to Bar
15 Calorie Row/Bike/Ski
15 Double KB Clean + S2OH
Rest 60s after each round
Timecap: 20 mins

20 mins for quality
5-10 power snatch
5-10 OHS
5-10 sPull up
5-10 sT2B
1 min biking/skiing/rowing

10 back squats 110kg/75kg
10 push presses 70kg/50kg
20 C2B
20+20 side crunches
10 wall climbs

“1/2 Nate”

10min AMRAP:
2 Ring Muscle-Up
4 HSPU
8 KBS @32/24kg

RPE 4-5

Target > 8+ rounds

Tailoring Options:
Ring MU→ Jumping MU
HSPU→ HSPU on a box
KBS→ decrease loading to 24/16kg

Mary Progression 2.
AMRAP 10

8 Handstand Pushups
12 Pistols (Alternating)
8 Pullups