Hinge & press strength + couplet 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 :90 for 15:00 (5 sets): 1st: 3 clean-grip deadlifts, 31X1 2nd: 6-8 dual DB bench press or floor press, 30X0 + For time w/10:00 cap:
Weightlifting skill + other stuff 10:00 @ very easy effort: :30 wall sit :30 hollow hold :30 Sorensen hold :30 single-unders + Every :60 for 10 sets: 1 tall jerk 1 jerk balance 1 split jerk + For time w/a partner: 2000m row – non-working partner must be in a plank + bis/tris!
Partner chipper 10:00 dynamic mobility work – coach-led + For time w/30:00 cap: 100 box step-overs, single DB held any way 100 pull-ups 100 alternating DB snatches 100 row calories 100 box step-overs, single DB held any way *trade off as desired w/only 1 partner working at a time + bis/tris/abs of choice or easy
Hinge & press strength + triplet 3 rounds as warm-up: 10 pvc passthroughs 10 light Russian kettlebell swings 5 goblet squats + Every 3:00 for 15:00 (5 sets): 2-3 power cleans or power snatches 2-3/side single-arm DB Z press + AMRAP in 10:00: 10 handstand push-ups or 15/10 T hand-release push-ups 200m row or equivalent
Gymnastics skill + recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 5/side plank rotations :05-:10/side single-arm hang from bar + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech + 15:00 for completion: 1 lap around