This one will get you. There is no rest.
For scoring on this, we will do total meters accumulated. On your whiteboards keep track of your runs in one column and meters on machines in the other then add them up at the end

30 minutes-
15 minutes on ski for meters
15 Minutes on a rower for meters.
Partner 1 starts on a machine, partner 2 goes out for a 400m run. When partner 2 gets back you switch place.
total Meters will keep track of themselves on the machines so DONT reset your machine. Mark your runs off on your white board.

9am

10 Rounds for time of:

10/8 Calorie bike
10 KB Swings 53/35lbs
then in the remaining time:
Find a 1RM Shoulder to OH from the rack

Athletes may start finding their 1RM when they have completed the 10 round workout, but must complete all 10 rounds before doing so. There is no time cap on the 10 round portion.

2:00 Couch Stretch (1:00 per leg)
15-12-9
UB Wallballs (any weight, but must be UB)
:30 HS Hold between sets

Every 3 Minutes for 9 Minutes
5 Scap Pull Ups
4 Gymnastic Kips
3 Chin Over Bar Pull Ups
2 Chest to Bar Pull Ups
*Goal of this warm up and skill session is have anyone who can do this unbroken or close to it, to try to do it unbroken.
If you are working on your pull ups and pulling still the purpose of this session is to get some practice in on the toughest pull you can you do and also to figure out what pull variation you are going to do for the workout


AMRAP 20 Minutes
5 Chest to Bar Pull Ups
10 HSPU
15 Walking Lunge Steps



Feel: Cardio/Muscle Overload
Pacing: Sustain
Target Score: 12+ Rounds
Firebreather Score: As close to EMOM as possible

Scaling:

General scaling: if you are working on pull ups and HSPU and excellent scale would be performing “Cindy”, the benchmark this workout is modeled after. Otherwise, scaling suggestion are below:

• CTB: Should be unbroken, consider reducing to 4 or 3 reps, but no fewer. If 3 consistent CTB aren’t likely, scale to chin over bar or jumping pull ups
• HSPU: 2 Sets at most. Consider scaling to 5-9 reps depending on the athlete’s proficiency, or scale to push ups
• Lunges: Over-scaling this movement means more CTB and HSPU so scale modestly, if at all. Modify to air squats if lunging isn’t possible.

Coach Focus: each movement needs to be within each athlete’s ability. Fewer reps means more rounds, so often scaling makes this workout “harder”, so be cautious with your scaling.

20 Banded Pull Aparts (20 palms up + palms down)
-Then-
4 Rounds
30 Single Unders (Rounds 3 and 4 Double Unders)
4 push ups
5 Pull ups

Strength
Bench Press 5×5 starting at about 65 percent and moving up to a heavy 5
Between sets 10 strict pull ups whether that with a band or not.
Even if you have 3 or 4 strict pull ups have band ready and finish your set with a band. Dont let go of the pull up bar in other words

Wod ***Score on this one total rounds completed. Max score possible is 7. Let’s scale right to see lots of 7s today.

Every 3 Minutes for 21 Minutes*
20/16 Calorie Row
50 Double Unders
2 Sandbag Cleans 150/100lbs (over the shoulder style)
*The first 4 rounds are performed as written. The last 3 rounds are performed in reverse order.
*adjust cals and doubles

Feel: Cardio
Pacing: Sustain
Target Score: Each round should take 1:45 – 2:15
Firebreather Score: Sub 1:45 every round

Scaling:

• Row: Should not exceed 1:15 for anyone (should not be a sprint, but should not be a casual pace either)
• Double Unders: Should not exceed :45 of practice
• SBC: Both reps should not exceed :20.  A barbell power clean at 185/125lbs or so would be a comparable substitute if sandbags are limited.

Coach Focus: Athletes should be able to move smoothly from one station to the next where nothing should hang an athlete up for more than 1:00. Athletes should push the buy-in row at a pace that isn’t a sprint but isn’t slow and then work to move quickly through the next two movements.

Additional Notes/Resources: The workout should allow for 2 athletes, if not 3, to share a sandbag if a 1:00 – 1:30 stagger is set up ahead of time. All athletes should have a minimum of :45 of rest at all times. Note that the first 4 of 7 rounds are performed in the order written, but the final 3 rounds are performed backwards (sandbag clean, double under, row).

Straight Through
400m Row
10 Inchworms
20 Hollow Rocks
10 Inchworms
400m Row

Deadlift – Retest Primer Day
Build to a heavy Single, around 80-90%, then:
EMOM 10 Minutes
2 Deadlifts @ 50% 1RM
Drop and reset between reps.
Reps are intended to be pulled with as much speed off the floor as possible.
*that does not mean yank the bar of the ground. get good tension in the bar then drive the floor away from you as hard as you can

Accessory work not for time

4 Sets for quality
1 minute weighted Plank
20 Heavy Russian KB Swings
Plank is ideally unbroken. Add weight if possible, otherwise perform the plank without weight. Swings are AHAP but unbroken.

Extra work probably not needed, do it outside if you do it.

AMRAP 16 Minutes
10 Hang Power Snatches 95/65lbs
100m Run
3 Burpee Muscle Ups

20 Band Pull Aparts
-Then-
AMRAP 4 Minutes
Run 100m
10 PVC OHS
1 Wall Walk*
*add one Wall Walk per round

Strength/skill
Every 1:30 for 15:00 (10 sets)
1 Tempo Pull Squat Snatch Compare to Oct. 12th.
Time to get heavy but keep this tempo, next week we are testing a 1rm snatch without a tempo.

Handstand or wall walk work- Suggested options for 12 minutes of work
Every 1:30 for 6 sets
30 Foot walk with plate obstacle in the middle

Every 1:30 for 6 sets
30 foot walk, no obstacle

Every 1;30 for 6 sets
2-3 wall walks

Partner Wod
16 minutes
Max cals on ski or bike alternating every minute
*Doesn’t look like much does it? you will get out of this exactly what you put into. Its a minute of just under a sprint pace followed by a minute rest. This should hurt

EXTRA
10-15 minutes of a moderate row or run. slow and steady