Dynamic mobility work – coach-led

AMRAP in 18:00 in teams of 3:
150 deadlifts, up to 135/95
120 hang power cleans
90 bar-facing burpees
Max calories in any remaining time – each team gets a single bike, rower, or ski erg – your choice
*teammates trade off all work as desired, tagging at each switch
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optional abs/bis/tris of choice

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3 sets as warm-up:
:10 switch grip hanging
:20 plank march
5-10m duck walk

Every :90 for 15:00 (5 sets of each):
1st: 2 front squats from the ground, 33X1
2nd: 1-2 strict pull-ups wider than normal grip, 11X0 – weighted if possible, band assisted if needed
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AMRAP in 6:00:
12 single-arm DB overhead walking lunge steps – 6 steps away from the rig, 6 steps back
12 toes-to-bar
*heavy on the DB, can switch switch sides at any point or stay all on 1 side, your choice, I don’t care!
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5:00-10:00 coach-led mobility

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2 rounds as warm-up:
10 GHD hip extensions
15m unweighted walking lunges
:20 handstand hold

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
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24:00 steady movement (3 rounds on a running clock):
2:00 easy bike/row/ski
:30 hollow hold
2:00 easy bike/row/ski
:30 Sorensen or superman hold
2:00 easy bike/row/ski
:30/side plank
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5:00-10:00 mobility work – coach-led

Post results to comments.