3 rounds as warm-up:
5 scap pull-ups
4 goblet squat curl to halo
3 table hold to L-sits
+
Every :90 for 15:00 (5 sets of each)
1st: 2 front squats, 22X1
2nd: 2-4 strict pronated CTB pull-ups – band-assist or load as needed to ensure 2-4 challenging unbroken reps each set w/solid CTB contact at the top of each
+
For total reps:
3:00 of [run to 3rd pole & back + max in remaining time strict pull-ups]
:60 rest
3:00 of [run to 2nd pole & back + max in remaining time strict pull-ups]
:60 rest
3:00 of [run to 1st pole & back + max in remaining time strict pull-ups]
*if no strict pull-ups perform Australian CTB pull-ups in a tough set-up
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 20X1 – light if competing tomorrow
3-6/side 3-point DB rows
+
Every :60 for 15:00 (5 sets of each):
1st: 5-10 strict pull-ups
2nd: 5-15 push-ups
3rd: 10 alternating box step-ups or alternating pistols
+
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed 2-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 effort:
200m single-arm KB overhead carry
200m single-arm KB front rack carry
200m single-arm KB Farmer’s walk
row/run/bike/ski in remaining time
*switch arms as desired but don’t that guy down!
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
15m forward bear crawl
15m backward bear crawl
15-30 single- or double-unders
+
Every 3:00 for 15:00 (5 sets):
3 power snatches – moderate & solid
6-9 dual DB bench press
+
For time 10:00 cap:
400m run
40 Russian kettlebell swings
200m run
20 burpees
+
3-5 sets:
10-15 band curls
10-15 band tricep pressdowns
OR
mobility work
*both if time allows
