Dynamic mobility work – coach-led

AMRAP in 15:00 w/a partner:
10 pull-ups – CTB if they’re smooth/consistent
200m run
30 air squats
*partners trade off completed movements – partner 1 does 10 pull-ups, partner 2 runs 200m, partner 1 performs 30 air squats, partner 2 does 10 pull-ups, and so on…
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optional 3 sets not for time:
16-20 tricep band pressdowns
8 DB curls – supinated on the way up, pronated on the way down
8-16 glute-ham sit-ups

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3 sets as warm-up:
5 goblet squats, 30X1
5-10 toes-to-bar or hanging leg raises
:15-:30 handstand hold or 5-10m handstand walk

A. Back squat, 6-6-6, 20X1; begin a set every 3:00
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5:00-10:00 ground-to-overhead & double-under practice
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5 rounds for time w/9:00 cap:
7 ground-to-overhead, light/moderate up to 115/75
35 double-unders
*select a weight for the g2o that allows for smooth reps that feel relatively easy for the first round or 2…
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5:00-10:00 coach-led mobility

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3 rounds as warm-up:
15m/side 1-arm Farmer’s walk
15m/side 1-arm KB front rack carry
15m bear crawl

10:00 gymnastics – pick a couple movement and go back & forth again
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Every :60 for 9:00 (3 sets of each):
1st: 10 steps DB death march – moderate, smooth, and controlled
2nd: 1/side Turkish get-up
3rd: :45 bike/row/ski???
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10:00 @ 70-80% effort:
200m jog
15m heavy Farmer’s walk
5 push-ups
15m heavy Farmer’s walk

5:00-10:00 mobility work – coach-led

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For completion as warm-up:
400m easy jog or .6 mile easy bike
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3 sets:
1/direction hollow to superman roll
:15-:30 2-arm passive hang from bar or rings

Every :90 for 30:00 (5 rounds of each):
1st: :60 strict pull-ups
2nd: 10m tough DB walking lunges
3rd: :60 row or bike @ easy/moderate effort
4th: :30-:60 plank on ground or rings OR hollow rock
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5:00-10:00 mobility work – coach-led

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3:00 easy row or bike
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3 rounds easy:
3 slow & deliberate inchworms
5/side 1-arm DB hang clean & jerk
15-30 double-unders

Every :60 for 12:00 (3 sets or each):
1st: 6-8 L single-arm KB/DB suitcase deadlifts, 20X1
2nd 3-4 L single-arm DB shoulder press, 30X1
3rd: 6-8 R single-arm KB/DB suitcase deadlifts, 20X1
4th: 3-4 R single-arm DB shoulder press, 30X1
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3 sets for total post-swing reps:
2:00 of [10 burpees + 15 kettlebell swings + max burpees in remaining time]
3:00 rest
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5:00-10:00 mobility work – coach-led

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For completion as warm-up:
15m walk on toes
15m wall on heels
15m bear crawl
15m crab walk
15m walking lunges w/reach overhead & twist each rep
5 KB goblet squat curl to halo

Every :60 for 12:00 (4 sets of each):
1st: 2-3 front squats, 20X1
2nd: 3-5 L-arm 3-point DB rows, 20X0
3rd: 3-5 R-arm 3-point DB rows, 20X0
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For time w/12:00 cap:
400m run or 500m row or .6 mile bike
21 DB front squats (DBs @ shoulders)
400/500/.6
15 DB front squats
400/500/.6
9 DB front squats
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5:00-10:00 coach-led mobility

Post results to comments.