3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
6-8 alternating front rack reverse lunges, moderate/tough but solid
3-4 strict pronated pull-ups – weight or band-assist make at least 3 unbroken tough but solid throughout
+
5 rounds for total double-under reps:
2:00 of [12 wall balls + 15/12 calories + double-unders in remaining time]
*no set break between 2:00 rounds, so this will be 10:00 total
+
5:00-10:00 coach-led mobility
2 rounds for completion @ easy effort:
:30 relaxed hang from bar
30 single-unders
6 alternating Turkish get-ups
+
Every :90 for 15:00 (10 sets):
1 snatch balances w/pause in hole
1 overhead squat
+
15:00 @ sustainable pace/effort:
15 calories – your choice bike/row/ski
15 V ups
1 lap around the gym overhead plate or dual DB/KB carry
+
bis/tris!
10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
800m row
8 wall walks
24 hang power cleans, light up to 115/75
8 wall walks
*partners split all work as desired w/only 1 working at a time
*can sub dual DB hang power cleans if desired
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
4-6 front squats, 20X1
6-8 pronated to supinated ring rows or 6-8/side 3-point DB rows
+
5 rounds for time w/7:00 cap
18 goblet walking lunges
9 toes-to-bar
OR
5 rounds for time w/7:00 cap:
2 bar muscle-ups
3 pull-ups
4 toes-to-bar
18 alternating pistols
+
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
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 @ easily sustainable effort:
1 lap around the gym bear crawl
2 laps around the gym Farmer’s walk
3 laps around the gym bag/ball carry
400m row or equivalent
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 12:00 (8 sets):
1 snatch pull
1 power snatch
*moderate loading that allows for good positions and hip extension on the pulls
+
For time w/10:00 cap:
25 burpees
20/15 calories – your choice
20 burpees
20/15 calories
15 burpees
20/15 calories
10 burpees
20/15 calories
5 burpees
+
3 sets:
12-16 light bicep movement of choice
:15-:30/side star plank
OR
mobility work
