“Waterlogged”
For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell: Fitness - 35/25# Open - 50/35# Super Saiyan - 70/50#

Box: Fitness - 20/16” Open - 24"/20" Super Saiyan - 30/24”

CAP 20

50:00-59:00 Cooldown

Alpha

Muscle Up
AMRAP 5:
Strict Ring Muscle-Ups

Baseline testing to find where we currently are in the movement. Inside our notes, let's record how we broke the repetitions up (if we strung any sets together), and anything worth recording that will assist us on our next test. We will be repeating this in several weeks from now.

Body Armor
4 Giant Sets:
6 Weighted Pull-Ups
12 Barbell Good Mornings
15 Calorie Ski Erg
21 GHD Sit-Ups
Max Effort L-Sit on Parallettes
Rest 2:00 between efforts.

Aim is to build to a moderate on each - weighted pull-up and good morning. These pull-ups are intended to be strict, either using a belt, or by holding a dumbbell between the thighs/feet. If we are not yet completing weighted pull-ups, complete these as strict, banding as necessary to find the repetitions.

On the good morning, let's stay in the area of 25-35% of our estimated 1RM Back Squat. Lighter load, but moved well.

Odd Object COND:
For Time:
400m Sled Push (25% bodyweight)
50m DBall Run
200m Sled Push (50% bodyweight)
50m DBall Run
100m Sled Push (bodyweight)
50m DBall Run

Times will not be comparable between athletes, given the varying sled and surface types, but tracking a time will give us a better understanding of our current level when we repeat a similar fashion workout. Let's record notes to ourselves that will help us in the next Odd-Object iteration.

Stimulus wise, we are looking for a sled weight that transitions from one we can run with, to one we can fast pace shuffle with, to one that is grinding and challenging. In all three distances, we want to choose a load that we aren't breaking more than twice. If we need three or more breaks inside the distance, we are a bit too heavy.

On the DBall Run, this is on the shoulder. In the absence of a DBall, and heavy sandbag fits to find the odd-object carry stimulus. Beyond that, a heavy kettlebell in the rack position (a single, versus two, so that we can train our unilateral stability).