3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 12:00 (6 sets, 2 sets of each variation):
sets 1-2: 8 overhead walking lunges
sets 3-4: 8 front rack walking lunges
sets 5-6: 8 bar on back walking lunges
+
4 rounds::
:60 strict pronated pull-ups or tough ring rows
:60 double-unders (stop early if you get to 60 reps)
:60 calories – your choice
:60 rest
+
3 sets:
10 alternating DB curls, light
:30-:60 superman or Sorensen hold
OR
mobility work
*both if time allows
10:00 dynamic mobility work – coach-led
+
For time w/partner & 24:00 cap:
1500m row
120 single-arm DB hang to overhead (can be hang snatch or hang clean)
1200m row
240 double-unders
900m row
*trade off as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
2 snatch-grip deadlifts, 31X1
2 wall walks
+
AMRAP in 6:00:
40 empty barbell thrusters
300m run
max in remaining time burpee pull-ups
+
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5/side plank rotations
:15-:30/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 @ moderate/sustainable effort:
1 lap around the gym bear crawl
200m row or equivalent
1 lap around the gym tough Farmer’s walk
200m row or equivalent (something different than your 1st one)
+
5:00-10:00 coach-led mobility
