For completion as warm-up:
15m toe walk
15m heel walk
15m forward walking lunges
15m backward walking lunges
5 inchworms

10:00 gymnastics practice – coach-led
+
2 rounds @ sustainable effort:
3:00 strict pull-ups
3:00 light DB/KB windmill – switch arms every 3 reps
3:00 bike or row easy
*these are not AMRAPs, goal is accumulation of quality repetition before easy recovery on the bike or row
+
5:00-10:00 mobility work – coach-led

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2 rounds easy:
5 v-ups
10 scap push-ups
15 air squats

Every :60 for 20:00 (5 sets of each):
1st: 10 alternating goblet reverse lunges
2nd: 5-10 toes-to-bar
3rd: 10 goblet squats
4th: :30 row or bike – treat as a warm-up for the 300m for time to follow…
*same KB/DB for both lunges and squats
+
For time:
300m row
+
5:00-10:00 mobility work – coach-led

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2 sets as warm-up:
30 single-unders
15 double-unders (or 30 more single-unders)
15 light Russian kettlebell swings
5/side plank rotations

Every 2:30 for 15:00 (6 sets):
1 power snatch from a :01 pause just below the knees
1 hang power snatch from a :01 pause just below the knees
1 power snatch (no pauses)
*moderate loads you can move well, drop and reset between all reps
+
For time w/a 9:00 cap:
6 DB devil’s presses
12 DB shoulder-to-overhead
18 DB power cleans
24 DB deadlifts
30 burpees
*start @ 1 end and advance down the rig as you go, completing 1 movement at each squat station along the way
**same DB load throughout, should be challenging for the devil’s presses and then get relatively easier as you go…
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
10 tiny kip swings (hollow-to-arch)
15m bear crawl forward
15m bear crawl backward
10 medium kip swings
15m walking lunge forward
15m walking lunge backward
10 big kip swings

Every :90 for 12:00 (8 sets):
3 back squats @ 55-65% of max (a bit heavier than last Tuesday), 10X0 – intent is speed throughout
+
3 rounds for time w/12:00 cap:
12 strict pull-ups
21 wall balls
400m run or 30/21 Assault/Echo Bike calories
+
5:00-10:00 coach-led mobility

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3 sets as warm-up:
:15-:30 plank on ground
:10-:20 hang from bar
10 pvc or band overhead squats

Every :90 for 15:00 (5 sets of each):
1st: 5 front squats, 20X1
2nd: 5/side 3-point DB rows, 20X1
+
For time:
45 air squats
90 double-unders
45 air squats
90 double-unders
45 air squats
+
5:00-10:00 coach-led mobility

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