For completion as warm-up:
2:00 run/row/bike/ski easy
+
2 rounds easy:
8 alternating toe touches from plank
16 prisoner step-ups
Every :60 for 16:00 (4 sets of each):
1st: 15m L 1-arm DB overhead walking lunges
2nd: 15m R 1-arm DB overhead walking lunges
3rd: 10-15 Australian CTB pull-ups or ring rows w/short pause @ top
4th: rest
*moderate loads w/perfect movement
+
For time w/8:00 cap:
15 toes-to-bar
60 double-unders
15 toes-to-bar
45 double-unders
15 toes-to-bar
30 double-unders
15 toes-to-bar
15 double-unders
+
5:00-10:00 mobility work – coach-led
2:00 easy bike/row/ski/run
3 sets of (5 slow air Kang squats + :10-:20 passive hang from bar/rings)
+
Every 2:30 for 15:00 (6 sets):
3 back squats, 40X1
*build from light/moderate to a final tough triple
+
Every :60 for 10:00 (10 sets):
5 DB thrusters
5 strict pull-ups, CTB pull-ups, ring rows, or Australian pull-ups
*challenging loading/variations that allow for the work to be done in :30 each round
+
5:00-10:00 coach-led mobility
AMRAP in 16:00 in teams of 2:
10 burpees
20 Russian kettlebell swings
40 double-unders
*partners trade off completed movements
+
5 rounds not for time:
20 med ball Russian twists
10 tough alternating DB curl & presses
3 sets as warm-up:
3 DB Devil’s presses
5 squats w/DBs @ shoulders
7 ring rows or Australian pull-ups
Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean
2nd: 5-10 strict pull-ups – band-assist if required to get 5 unbroken
+
AMRAP in 10:00:
5 toes-to-bar
10 hand-release push-ups
15 air squats
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
:30 hollow hold
:30 Sorensen hold
:30 hang from bar or rings
10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
20:00 steady movement
:30/side star plank
30m/side heavy 1-arm Farmer’s walk
3 slow & controlled wall walks
300m row or 600m bike erg or .3 mile Assault/Echo Bike
+
5:00-10:00 mobility work – coach-led
