2 rounds easy:
3 x (1 PVC passthrough + 1 PVC overhead squat @ 5050)
10/side very light band external rotations
10/side very light band internal rotations
:30 hollow rock

Every 2:30 for 15:00 (6 sets):
1 tough back or front squat, 40X0
+
Every 5:00 for 15:00 (3 sets):
250m row
20 air squats
15 pull-ups or toes-to-bar – your choice
+
5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
:10 passive hang from bar
:20 plank on ground
:30 wall sit

Build to a challenging bench press double in 10:00
+
Every :60 for 10:00 (5 sets of each):
1st: 10 Russian kettlebell swings, tough unbroken
2nd: 5-10 push-ups
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Every :60 for 10:00 (5 sets of each):
1st: 30 double-unders
2nd: 10-15 sit-ups w/fingertips touching the temples throughout
*no addition rest between the 2 EMOM, and cap each movement @ :30
+
5:00-10:00 coach-led mobility

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2 rounds:
3 air Kang squats w/alternating single-arm reach overhead each rep @ bottom
10 alternating toe touches from plank
:10-:15 relaxed hang from bar
+
2 rounds:
6-10 pulls on the rower
3-5 wall balls
+
5:00 muscle-up prep work if you’ll be hitting any

Option 1, for time w/20:00 cap:
40 ring muscle-ups
80 row calories
120 wall balls, 20/14 to 10/9
*partition all work as needed to allow for most possible reps, 1 WB = 1 row cal = 1 MU, so don’t leave any row cals or wall balls remaining
*if you are unlikely to hit a muscle-up, your score is the time to complete the 80 row calories & 120 wall balls (which, again, can be partitioned in any fashion)
*those registered but without muscle-ups should still do the RX’d 80 cals and 120 wall balls rather than the scaled option
+
optional for the non-muscle-up-ers:
accumulate 20-40 strict pull-ups post 80/120
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

5:00-10:00 prep for 20.5 if needed…
+
AMRAP in 20:00 w/a partner:
5 burpees w/lateral hop over the DB
10 alternating DB snatches
20 double-unders
+
optional abs/bis/tris of choice

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3 sets as warm-up:
3 pvc passthroughs
3 pvc overhead squats, 2220
10 alternating toe touches from plank
30 single-unders

Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean + 1 split jerk OR 1 power clean + 1 front squat + 1 shoulder-to-overhead
2nd: 1-2 strict weighted pronated pull-ups OR 2 pull-up negatives w/:05-:10 controlled descent
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For time:
30 alternating DB rows from plank
30 DB thrusters
*start at 1 end of the rig and perform all 30 DB rows, then advance down the rig performing 6 DB thrusters @ each squat station along the way
+
5:00-10:00 coach-led mobility

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

10:00-15:00 to find a heavy unbroken 30m Farmer’s walk (down & back the rig, no putting down the weights)
+
20:00 @ 65-75% effort – nice & steady:
15m bear crawl or 15′ handstand walk
30m dual KB front rack OR heavy med ball bear hug carry
15m bear crawl or 15′ handstand walk
300m row OR .3 mile Assault/Echo Bike OR 300m ski erg
+
5:00-10:00 mobility work – coach-led

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