For completion as warm-up:
2:00 row/bike/ski easy
8 alternating Turkish get-ups w/windmill @ top
16 alternating toe touches from plank

Every :90 for 15:00 (5 sets of each):
1st: 8 alternating front rack reverse lunges, bar starts on the ground
2nd: 5-10 strict pull-ups – band assist as needed to allow for at least 5 solid reps each round
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For time w/10:00 cap:
10-8-6-4-2 alternating DB rows from plank
4-8-12-16-20 DB squats w/DBs @ shoulders
*so 10 alternating rows, 4 squats, 8 alternating rows, 8 squats, 6/12, 4/16, 2/20
**same DBs for both movements, choose wisely
+
5:00-10:00 mobility work – coach-led

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For completion as warm-up:
5 inchworms
30m/side 1-arm Farmer’s walk
5/side plank rotations
30m/side 1-arm Farmer’s walk
5 inchworms
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Every :60 for 15:00 (5 sets of each):
1st: 5 touch-and-go deadlifts, moderate & smooth
2nd: :15-:30 handstand hold or plank on ground
3rd: :30 row/bike/ski easy
+
Every :60 for 15:00 (5 sets of each):
1st: 12 Russian kettlebell swings
2nd: 8 bar-facing burpees
3rd: :30 row/bike/ski hard
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5:00-10:00 coach-led mobility

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2 sets as warm-up:
10-15 row or ski calories
10-20 single- or double-unders
15m unweighted walking lunges

5:00-10:00 squat clean prep, building to the heaviest weight you are confident you will get to in 19.2, get in a few toes-to-bar along the way
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8:00 to complete:
25 toes-to-bar
50 double-unders
15 squat cleans, 135/85
25 toes-to-bar
50 double-unders
13 squat cleans, 185/115
If completed in under 8:00, you now have until 12:00 to complete:
25 toes-to-bar
50 double-unders
11 squat cleans, 225/145
If completed in under 12:00, you now have until 16:00 to complete:
25 toes-to-bar
50 double-unders
9 squat cleans, 275/175
If completed in under 16:00, you now have until 20:00 to complete:
25 toes-to-bar
50 double-unders
7 squat cleans, 315/205
If complete in under 20:00, congratulations, you are one the fittest humans to ever live!
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

AMRAP in 24:00 in teams of 2:
12 calories – your choice
36 double-unders
12 Russian kettlebell swings, heavy
*partners trade off completed rounds
+
optional bis & tris work of choice

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2 sets as warm-up:
:15 hollow rock
:15 hollow hold
15 Russian kettlebell swings
5 KB goblet squats, 13X1

Every 3:00 for 12:00 (4 sets):
4-5 front squats, 20X1
*get in a little jump rope skill work during your rest, nothing crazy, just looking to improve efficiency…
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Every :60 for 16:00 (16 sets):
5 CTB pull-ups
10 push-ups
15 air squats
*if at any point you cannot complete the 5/10/15 in the allotted minute, treat the remainder of the 15:00 as an AMRAP
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5:00-10:00 coach-led mobility

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2 rounds as warm-up:
15 light band pass-throughs
15 light band pull-aparts
15 light band good mornings

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
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Every :60 for 20:00 (5 sets of each):
1st: 10 unweighted GHD hip extensions or 10-15 light reverse hypers
2nd: 15m/side 1-arm Farmer’s walk
3rd: 15m/side 1-arm DB/KB overhead carry
4th: :40 bike/row/ski moderate
+
5:00-10:00 mobility work – coach-led

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