3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every 3:00 for 15:00 (5 sets):
1 front squat – build to a max for the day
1 strict CTB pull-up – band-assist or weight as needed to make each rep challenging
+
AMRAP in 15:00 w/a partner:
3 dual DB squat cleans
6 pull-ups (CTB if smooth) or 3 bar muscle-ups
9 calories
*partners trade off completed rounds
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:20 hang from bar
10 light Russian kettlebell swings
5 goblet squat curl to halo
+
Every :60 for 15:00 (5 sets of each):
1st: 5 hang power cleans from anywhere above the knees
2nd: 5 L arm DB Z press
3rd: 5 R arm DB Z pess
+
For total reps:
3:00 of [30 calories + max in remaining time burpees]
3:00 rest
3:00 of [30 burpees + max in remaining time calories]
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 hollow rocks
10 alternating DB snatches
30 single-unders
+
Every 3:00 for 15:00 (5 sets):
3 power clean singles (so drop & reset each rep)
4-6 dual DB floor presses, 40X1
+
AMRAP in 10:00:
3 ground-to-overhead, up to 135/95
5 bar-facing burpees
15 double-unders
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 hollow rocks
10 alternating DB snatches
30 single-unders
+
Every 3:00 for 15:00 (5 sets):
3 power clean singles (so drop & reset each rep)
4-6 dual DB floor presses, 40X1
+
AMRAP in 10:00:
3 ground-to-overhead, up to 135/95
5 bar-facing burpees
15 double-unders
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
24′ (2 mat lengths out & back) single-am DB overhead walking lunges – switch arms at any point
16 calories
8 toes-to-bar
*partners alternate completed movements
+
bis/tris/abs of choice or easy walk cool-down
