3 rounds as warm-up:
5/side side lying windmills
5 slow prisoner Kang squats
+
5:00-10:00 movement prep
+
For load every 3:00 for 24:00 (8 sets):
1 hang squat clean or 1 hang squat snatch
4-8 strict pull-ups
200m run or equivalent bike/row/ski
*goal is to have at least :60 of rest each round, adjust pull-ups accordingly
+
3 sets not for time:
10-15/side band external rotations
10-15/side band internal rotations
10 scap push-ups
3 rounds as warm-up:
10 alternating toe touches from plank
5/side kettlebell suitcase deadlift
+
10:00 to build to a push press max
+
Every :60 for 15:00 (5 sets of each):
1st: 15 Russian kettlebell swings
2nd: 5-15 handstand push-ups or perfect push-ups or 1-3 wall walks
3rd: :30 calories – your choice
+
3 sets not for time:
:30 arrested superman
:30 hollow hold
3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 pvc overhead squats w/pause in the hole
+
Every 3:00 for 15:00 (5 sets):
3 1 & 1/4 back squats
3 unbroken strict pronated pull-up – weight/assist as needed (heavier/less-assisted than last week)
+
AMRAP in 10:00:
10 toes-to-bar
10 dual DB walking lunges
40 double-unders
10 dual DB walking lunges
or
For time w/10:00 cap:
100 double-unders
20 muscle-ups (bar or ring)
100′ (2 x 25 out & back) dual DB overhead walking lunges
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
3 rounds of [800m run + 40 alternating DB snatches]
+
3:00 rest
+
1000m row
100 burpees over the rower
*partners trade off all work as desired
+
bis/tris/abs of choice or easy walk cool-down
