Back Squats

• 5-5-5-5-5 or, if you prefer, work to a true 5 rep max and stop
  

Building to 100 calories, with the shortest work time:
5 Rounds:

• 10 Cal Bike
  
• 10 Cal Row
  

*bike 10 calories as fast as possible, rest as needed, row 10 calories as fast as possible...x5

Accumulate 6 minutes of a pull-up bar dead-hang hold
Each time you drop from the bar, complete 100 double-unders and 30 V-ups.

Stimulus and Strategy: Today’s workout is a test of your mental fortitude and your ability to drown out the negative thoughts in your mind. The goal is to finish in 20 minutes or less. To help you complete this, you should be able to maintain at least 1-minute hangs from the pull-up bar throughout the entire workout. Choose options that allow you to complete double-unders in 1:30 or less and V-ups in 1:30 or less.

Scaling: To reduce the total volume of this workout, reduce the amount of time you have to accumulate on the pull-up bar. Newer and less experienced athletes should consider accumulating 3-5 minutes total, especially if they are only able to hang for 20-30 seconds at a time. Reduce the number of double-unders and V-ups to stay within the intended time domains for each movement.

To reduce the complexity of the hang, use a bar that allows you to put one or two feet on the ground for assistance. As for the double-unders, consider trying to accumulate as many reps as possible in 1:30 or performing 100 single-unders. For the V-ups, instead of keeping the legs straight, bend the knees toward the chest and try to touch your heels or perform sit-ups.
In case of injury or limitation, perform a plank hold if you are unable to hang from the pull-up bar. For the jump rope, consider riding a bike for 15-20 calories.
Intermediate option:
4 minutes of a pull-up bar dead-hang hold
...60 double-unders and 20 V-ups.

Beginner option:
Accumulate 3 minutes of a foot-assisted pull-up bar hang hold
....30 single-unders and 10 tuck-ups.

Coaching cues: Resist gravity as you are hanging from the pull-up bar. This means not letting your shoulders come up to your ears. Instead, use your lats to pull your shoulders away from your ears.

Every 2:00, 9 Sets
1-3) 2 High Hang Power Cleans (60-65% of 1RM CJ)
4-6) 1 High Hang Power Clean + 1 Hang Power Clean (65-70%)
7-9) 2 Hang Power Cleans (70-75%)
*Hold onto bar b/t reps
AMRAP 8

• 4 Deadlifts 95/65
  
• 8 Hang Power Cleans
  
• 12 Toes to Bar (scale reps or to Hanging Knee Raises)
  

21-15-9:

• Front squats 205/145
• Chest-to-bar pull-ups

Stimulus and Strategy: Today’s workout is a moderate-to-heavy sprint effort. While this workout does have Fran vibes, expect it to be a bit more challenging. Use a weight and volume for the front squats that allow you to complete the reps in 3 sets or less. For example, completing the set of 21 as 7/7/7. For the chest-to-bar pull-ups, you should be able to complete the reps in a similar manner.

Scaling: Reduce the loading of the barbell to complete each round in 3 sets or less. If you prefer to attempt the prescribed load and pull-up variation, reduce the volume to 15-12-9 or 12-9-6 reps.
To decrease the complexity of the front squat, consider using dumbbells held in a front rack or a kettle-bell held in a goblet position. For the chest-to-bar pull-ups, reduce the complexity by performing chin-over-bar pull-ups, jumping pull-ups, or ring rows.

In case of injury or limitations, perform your front squats to an elevated target, or substitute with a front-rack lunge, or an air squat. For the chest-to-bar pull-ups, perform single-arm ring rows or a bent-over dumbbell row.

7 sets for load of:

• 1 deadlift
• 1 hang power clean
• 1 power clean
  

Stimulus and Strategy: Today’s workout is a heavy day. Heavy is relative to each athlete. The three movements in the complex are meant to be completed unbroken and in a touch-and-go fashion. Increase the weight across each set as long as technique and safety are maintained. Rest as needed between sets.

In case of injury or limitation, perform the complex with a single dumbbell. The movements can also be broken down into bodyweight counterparts: hip extensions for deadlifts, ring rows or pull-ups for the hang power cleans, and a box jump for the power clean.

4 Rounds for Quality

• Tempo Back Squat 5 reps (52X1)
  
• Russian Kettlebell Swing 12 reps across (Rx+ Dual KB)
  

For Time

• 50 Dual DB/KB Walking Lunges 50s/35s
  
• 50 Goblet Squats (50/35)
  
• 50/40 Calorie Row
  

On a 2-minute clock for 5 rounds, complete:

• 100-foot farmers carry ♀ 35-lb dumbbells ♂ 50-lb dumbbells
  
• 30 anchored sit-ups
• Max dumbbell squat cleans in the remaining time
  

Rest 1 minute between rounds.

Scaling: In today’s workout, you need to push the pace in order to start working on your score. Set up a farmers carry route that is 50 feet out and 50 feet back. As soon as you get back, put your dumbbells down, put your toes under the dumbbell handles, and begin your sit-ups. The goal is to have at least 30 seconds to perform squat cleans. So, reduce the distance of the carry and reps of the sit-ups as needed. As for the loading of the dumbbells, you should be able to hang on for the entire farmers carry and perform at least 7 squat cleans before needing a quick break. If in doubt today, go lighter and do more reps.