Dynamic mobility work – coach-led

For time in teams of 2:
600m run
50 deadlifts, 135/85
50 burpees
400m run
30 burpees
30 deadlifts, 135/85
200m run
*runs must be completed together, thrusters & pull-up can split as desired with only 1 partner working at a time
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optional 3 sets not for time:
12 alternating DB curl & press
12 weighted GHD hip extensions
12 glute-ham sit-ups

Post result to comments.

3 sets as warm-up:
3/side 1-arm DB hang clean to 1-arm DB thruster
12 hollow rocks (1 = forward & back)

A. Back squat, 4-4-3-3, 40X1; begin a set every 3:00
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10 rounds for time w/10:00 cap:
5 thrusters, tough but unbroken each round
5 CTB pull-ups or 5 pull-ups or 2 muscle-ups
*select variations that make each round challenging from a loading & movement standpoint rather than just light/easy movements that allow you to fly through everything
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5:00-10:00 coach-led mobility

Post results to comments.

2 rounds as warm-up:
:45 bike or row
:15 rest
:45 burpees
:15 rest
*increase effort a bit for 2nd round

10:00 gymnastics and/or med ball & sandbag lifting practice – pick a couple movement and go back & forth
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For completion on a 10:00 running clock:
2:00 plank
2:00 row
2:00 bear crawl
2:00 unweighted walking lunges
2:00 DB burpees (top of rep is standing tall w/DBs @ sides
*goal is continuous holds/movements throughout, select loads to allow that to happen
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Not for time:
400m 1-arm heavy DB carry – switch sides and positions as desired throughout but don’t drop the DB!

5:00-10:00 mobility work – coach-led

Post results to comments.