3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 3:00 for 15:00 (5 sets):
3 snatch-grip deadlifts, 31X1
3-6 dual DB shoulder presses – your choice seated/standing/Z
+
AMRAP in 9:00:
6 alternating DB snatches
12 double-unders
12 alternating DB snatches
24 double-unders
18/36
24/48
and so on…
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
15/12 calories
6 toes-to-bar or 3 bar muscle-ups
10 dual DB walking lunges, light DB @ shoulders
*partners trade off completed rounds
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
2 clean-grip deadlifts, 31X1
6-8 dual DB bench press
+
AMRAP in 7:00:
1 wall walk
2 power cleans, light/moderate up to 155/105
2/4
3/6
and so on…
OR
For time w/a 7:00 cap:
30 power snatches, 135/95
30 strict handstand push-ups
*barbell on both options should be able to be completed as relatively quick singles
+
5:00-10:00 coach-led mobility