For completion as warm-up:
400m jog
+
3 rounds easy:
3 slow & deliberate inchworms
3 standing broad jumps – increase effort across the 9 reps

Every :90 for 12:00 (4 sets):
1st: 4-6 L leg barbell split squats, 3111
2nd: 4-6 R leg barbell split squats, 3111
+
Every 2:00 for 16:00 (4 sets of each):
1st: 200m run hard OR :40 bike/row hard if it’s raining
2nd: :30 max strict pull-ups + :30 max air squats
+
5:00-10:00 coach-led mobility work

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3 sets as warm-up:
8 scap push-ups
8 scap pull-ups
8 alternating crossbody DB Romanian deadlifts, 3011

12:00 to build to a tough hang power clean triple
+
2:00 rest
+
Every :60 for 8:00 (4 sets of each):
1st: 5/side seated 1-arm DB/KB shoulder press, 11X1
2nd: :30 hollow rock
+
2:00 rest
+
3 rounds for time w/4:00 cap:
10 burpees
10 kettlebell swings
+
5:00-10:00 mobility work – coach-led

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Dynamic mobility work – coach-led

For time in teams of 2:
600m run
50 thrusters, 95/65
50 pull-ups
400m run
30 pull-ups
30 thrusters, 95/65
200m run
*runs must be completed together, thrusters & pull-up can split as desired with only 1 partner working at a time
+
optional 3 sets not for time:
14 alternating DB curl & press
12 GHD hip extensions
10 glute-ham sit-ups

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3 sets as warm-up:
5 Russian kettlebell swings
5 goblet squats
10 hollow rocks (1 = forward & back)

A. Back squat, 5-5-5-5, 40X1; begin a set every 3:00
+
5:00 double-under & deadlift prep work, nothing fatiguing, find & build to working weight and practice transitions
+
5 rounds for time w/10:00 cap:
9 deadlifts, moderate but no higher than 225/155
45 double-unders
*deadlift load should be reasonable to do unbroken each round, though that is not required – adjust accordingly
+
5:00-10:00 coach-led mobility

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3 rounds as warm-up:
:60 bike or row
:15 rest
:30 burpees
:15 rest
*increase effort a bit each round

10:00 gymnastics and/or med ball and sandbag lifting practice – pick a couple movement and go back & forth
+
For completion on a 10:00 running clock:
2:00 side plank – switch sides as desired
2:00 wall sit
2:00 row w/damper @ 10
2:00 alternating Turkish get-ups
2:00 burpee box step-ups, 24/20
*goal is continuous holds/movements throughout, select loads to allow that to happen
+
Not for time:
400m 1-arm KB front rack carry, switch sides as desired but don’t drop the KB

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
10/side plank clamshells

AMRAP in 16:00:
Toes-to-bar, run 400m every time you come off the bar
+
3 sets:
10 DB floor presses from glute bridge or 10 DB Z presses, 30X0 (if you did HSPU/WW yesterday opt for the floor presses, if you did push-ups yesterday opt for the Z presses)
:60 rest
10/side bent-over DB rows, 20X2
:60 rest
+
5:00-10:00 mobility work – coach-led

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