3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks
+
Every 3:00 for 15:00 (5 sets):
8 alternating reverse lunges w/bar on back
4/side 3-point DB row
+
AMRAP in 7:00:
3 pull-ups (CTB if proficient)
3 thrusters – light/moderate up to 95/65 or equivalent feel in DBs
6/6
9/9
and so on…
OR
AMRAP in 7:00:
1 muscle-up – your choice bar or ring
1 squat snatch, 135/95
2/2
3/3
and so on…
+
5:00-10:00 coach-led mobility
10:00 @ very easy effort:
:30 wall sit
:30 hollow hold
30 single-unders
:30 Sorensen hold or superman hold
+
Every :60 for 10:00 (10 sets):
1 tall clean or tall snatch
1 hang clean or hang snatch from mid-thigh
1 hang clean or hang snatch from just above the knees
*light & snappy!
+
20:00 @ easily sustainable effort:
400m run
500m row
60 double-unders or 120 single-unders
+
bis/tris!
10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00 w/a partner:
400m run (or equivalent bike/row/ski if raining)
10-20-30 T hand-release push-ups
10-20-30 dual DB hang power cleans
*so 400/10/10, 400/20/20, and so on…
*partners trade off all work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
: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 @ sustainable effort:
1 lap around gym bear crawl
1 lap around gym Farmer’s walk
20 sit-ups w/med ball
20/15 calories
+
5:00-10:00 coach-led mobility
2 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):
3-3-2-2-1-1 power snatches
+
For reps:
5:00 handstand walk (1 mat length = 1 rep) or wall walks
:60 rest
5:00 of [5 dual DB Devil’s press + 45 double-unders]
+
3 sets:
20 alternating DB curls
20 band tricep pressdowns
OR
mobility work
*both if time allows
