2 rounds as warm-up:
15m walking lunges
:30 plank
15m bear crawl
:30 arrested superman hold

Every :90 for 15:00 (5 sets of each):
1st: 6-12 unbroken strict pull-ups – band assist as needed to get 6 unbroken, solid reps
2nd: 6-12 KB goblet squats, 4010
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5:00 rest
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Every :90 for 15:00 (5 sets of each):
1st: :60 prisoner step-ups – steady
2nd: :30-:60 double KB front rack or med ball bear hug hold
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5:00-10:00 mobility work – coach-led

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2 rounds:
5 slow & controlled inchworms
5/side 1-arm DB hang clean & jerks w/:01 pause overhead
:30/side plank
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Every 3:00 for 15:00 (5 sets):
2-3 close-grip bench press, 30X1
12 unbroken Russian kettlebell swings, moderate/tough
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AMRAP in 6:00:
3 power cleans
3 shoulder-to-overhead
6 power cleans
6 shoulder-to-overhead
9 power cleans
9 shoulder-to-overhead
and so on adding 3 reps each round…
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5:00-10:00 coach-led mobility

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2 sets as warm-up:
15 air squats, 1010
:30 plank on ground
5-10 pull-ups or ring rows

10:00 to build to a challenging (tough but not true max) front squat single – does not have to be a true max, but if feeling good, go for it!
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5:00 rest
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5 rounds for time:
10 anchored sit-ups w/fingertips touching sides of head throughout
10 alternating DB rows from plank
10 alternating reverse lunges w/DBs @ shoulders
*goal is to use the heaviest DBs that will still allow you to finish in under 10:00 (though there is no official cap)
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5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

AMRAP in 12:00 w/a partner:
24 double-unders
12 alternating DB snatches
6 hand-release push-ups
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6:00 rest
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AMRAP in 12:00 w/a partner:
24 double-unders
12 single-arm DB hang clean & jerks (6/side)
6 burpees
*partners trade off completed rounds w/a mandatory tag each switch
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optional bis & tris work of choice

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3 sets as warm-up:
10 alternating DB curl & presses
2 DB goblet squats, 5511
:15-:30 2-arm hang from bar

A. Back squat, 5-4-3, 20X2; begin a set every 3:00
B. Hang snatch, 9 x 1 moderate & crisp; begin a rep every :60
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3 rounds for time w/12:00 cap:
30 wall balls
15 toes-to-bar
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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
:30-:60 plank on ground

For reps:
5:00 max reps upper pulling movement of choice
5:00 rest
5:00 max reps upper pushing movement of choice
*our go-to for these tests are strict pronated pull-ups & strict handstand push-ups, but select a movement that you would like to see improve this year – toes-to-bar, CTB pull-ups, muscle-ups, perfect push-ups, strict dips, etc… if choosing between 2, opt for the more challenging
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For time:
100 calories – athlete’s choice row/bike/ski
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5:00-10:00 mobility work – coach-led

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