Dynamic mobility work – coach-led

AMRAP in 18:00 w/a partner:
6 pull-ups or 4 CTB pull-ups or 2 bar muscle-ups
10 alternating DB hang to overhead any way (hc&j or snatch)
14 calories – your choice row/bike/ski
*partners trade off completed movements
+
optional abs/bis/tris of choice

Post result to comments.

3 sets as warm-up:
5 air squats w/alternating single-arm reach overhead each rep
10 alternating toe touches from plank
5 scap pull-ups

Every :90 for 18:00 (6 sets of each):
1st: 1 hang squat clean + 1 front squat (or 1 hang power clean + 2 front squats), build to a challenging but solid final set
2nd: 1 weighted strict pronated pull-up building to a max OR 3/side 1-arm DB rows as heavy as possible
+
For total reps:
2:00 bar-facing burpees
2:00 front squats, up to 135/95 from the ground (no rack)
2:00 bar-facing burpees
+
5:00-10:00 coach-led mobility

Post results to comments.

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk

30:00 @ 65-75% effort – nice & steady:
3 wall walks or 15 feet handstand walk
60m moderate/tough Farmer’s walk
600m row OR .8 mile Assault/Echo Bike OR 500m ski erg
60 single-under
+
5:00-10:00 mobility work – coach-led

Post results to comments.

3 rounds as warm-up:
4 scap pull-ups
7 scap push-ups
5/side single-leg prisoner good mornings
*all movement slow & controlled

Build to a challenging bench press single in 15:00
+
Every :60 for 10:00 (5 sets of each):
1st: 12 Russian kettlebell swings, tough unbroken
2nd: 12 sit-ups w/fingertips touching temples throughout
+
AMRAP quality reps in 5:00:
Perfect push-ups OR handstand push-ups OR strict ring dips, perform 15 double-unders every time you break
+
5:00-10:00 coach-led mobility

Post results to comments.

2 rounds easy:
3 x (1 PVC passthrough + 1 PVC overhead squat @ 5511)
15 very light band pull-aparts
:30 hollow rock

Every 2:30 for 15:00 (6 sets):
5 back squats, 22X1 – moderate & perfect for all sets/reps, final set can be tough as long as tempo & positions are spot on
+
5 sets for quality reps:
:60 strict pull-ups – use a band if your max unbroken when fresh is less than 5
:30 rest
:60 wall balls
:30 rst
+
5:00-10:00 mobility work – coach-led

Post results to comments.

3 rounds as warm-up:
15m bear crawl
15m walking lunges
5 slow pvc passthroughs

Every 3:00 for 5 sets:
3 deadlifts
2 hang power cleans
1 shoulder-to-overhead
+
3 sets:
2:00 of (15 burpees + row calories in remaining time)
2:00 rest
*score is your lowest calories in any round
+
5:00-10:00 coach-led mobility

Post results to comments.