For completion as warm-up:
2:00 easy row/bike/ski
+
3 sets:
:10 flutter kick
:10 hollow rock
:10 hollow hold
10m duck walk

Every 2:00 for 16:00 (4 sets of each):
1st: 8-10 alternating reverse lunges (bar on back)
2nd: 10-12 alternating DB rows from plank w/:01 pause @ top each rep
*moderate loads you can move perfectly for both
+
For time w/9:00 cap:
600m row or 1 mile bike
5 rounds of (18 air squats + 9 toes-to-bar)

5:00-10:00 mobility work – coach-led

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3 sets as warm-up:
15m unweighted walk lunges
10 alternating toe touches from plank
15m bear crawl
:20 passive hang from bar

Every :90 for 15:00 (5 sets of each):
1st: 4-5 clean-grip Romanian deadlifts, 21X1 w/bottom position anywhere below the knees but off the floor
2nd: 8-10 alternating DB Z presses w/:01 pause @ the top
*if hamstring mobility limits ability to press while seated on the floor you can sit on a bench
+
3 sets for reps:
:90 strict handstand push-ups or ring dips or push-ups
:60 tough Russian kettlebell swings
:30 double-unders
:60 rest
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

For time in teams of 2 w/30:00 cap:
100 pull-ups (must be completed 20/20, 15/15, 10/10, 5/5)
200 wall balls (must be completed 40/40, 30/30, 20/20, 10/10)
300 double-unders (must be completed 60/60, 45/45, 30/30, 15/15)
+
optional bis & tris work of choice

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3 sets as warm-up:
:10-:20 2-arm relaxed hang from bars or rings
5/side 1-arm DB hang clean & jerk into 15m overhead DB carry after 5th rep
5 DB goblet squats, 22X1

A. Hang snatch from below the knees, 4 x 3 moderate & crisp; begin a set every 2:00
B. Back squat, 8-8-8, 30X0; begin a set every 3:00
+
3-6-9-12-15 for time w/7:00 cap:
Power cleans, up to 135/85
Perfect hand-release push-ups OR handstand push-ups if you’re already very proficient
+
5:00-10:00 coach-led mobility

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3 rounds as warm-up:
5/side light DB external rotations, 3010
:30 bottom of relaxed squat hold

Every :60 for 8:00 (8 sets):
:10-:20 upper press gymnastics practice of choice
+
Every :60 for 8:00 (8 sets)
:10-:20 upper pull gymnastics practice of choice
+
Every 2:00 for 12:00 (6 sets):
:30 bike, row, or ski calories @ high effort
30m med ball carry – any weight carried any way

5:00-10:00 mobility work – coach-led

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2 rounds as warm-up:
10 alternating toe touches from plank w/:01 hold each rep
:15/side single-leg glute bridge hold OR :30 double-leg glute bridge hold
:15-:30/side plank

On a single 20:00 running clock:
4:00 to build to a shoulder press max
4:00 rest
4:00 AMRAP of (15m walking lunges w/DB @ shoulders + 10 alternating DB rows from plank)
4:00 rest
4:00 AMRAP of (5 toes-to-bar + 15 air squats + 45 double-unders)
+
For completion, break, rest, & partition as desired:
50 GHD hip extensions
50 alternating DB curl & press
+
5:00-10:00 mobility work – coach-led

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