3 rounds as warm-up:
1-2 wall walks
5/side side lying windmills
5 slow prisoner Kang squats
+
Every 2:00 for 12:00 (6 sets):
1 power snatch, power clean, or clean-grip deadlift
*build to a moderate single of your choice of pull
+
3 rounds for time w/12:00 cap:
24 row calories
20 Russian kettlebell swings, light/moderate
16 T hand-release push-ups
OR
3 rounds for time w/12:00 cap:
24 row calories
12 mat length handstand walk
+
2 sets not for time:
6-8/side light DB Cuban presses
:30 hollow hold or rock
3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
10 alternating prisoner reverse lunges
+
Every 3:00 for 15:00 (5 sets):
3 front squats
6/side 3-point DB rows
+
Every 3:00 for 15:00 (5 sets):
5-10 toes-to-bar
10-15 wall balls
200m run
*should have at least :60 rest each round, adjust reps/run if needed
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
10 alternating prisoner reverse lunges
+
Every 3:00 for 15:00 (5 sets):
1 snatch-grip deadlift, 31X1 (so complete the :03 descent to finish each rep
3-5 standing dual DB Arnold presses, 21X1
+
For time/reps w/12:00 cap:
180 double-unders
90 calories – your choice
45 burpees or handstand push-ups
*partition all work as needed again to get the fastest time to complete all work or most possible reps completed within the 12:00 – if you’re still working toward DUs, complete the cals & burpees/HSPUs as quickly as possible and spend any remaining time attempting DUs (no singles)
+
5:00-10:00 coach-led mobility
