For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
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:
400m row or equivalent
200′ Farmer’s walk
400m row or equivalent
200′ bear hug carry
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 clean-grip deadlift, 21X1
5-10 dual DB Z press
+
3 sets for total pressing reps:
3:00 of [300/250m row (or equivalent) + 9 moderate power cleans + max in remaining time tough upper press]
:60 rest
*your choice dips, wall walks, handstand push-ups, push-ups
+
3-5 sets:
8-16 bicep movement of choice
2-4/side plank clamshells
OR
mobility work
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
2-2-1-1-1 back squats
2-2-1-1-1 strict supinated pull-ups – band-assist or load as needed to make them challenging but unbroken throughout
+
For time w/12:00 cap:
10 toes-to-bar
20 goblet walking lunge steps, light KB/DB
30 double-unders
15/30/45
20/40/60
+
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 2:30 for 15:00 (6 sets):
2-2-2-1-1-1 power cleans
2-3 wall walks or 4-6 mat lengths handstand push-ups or 6-9 handstand push-ups (strict or kipping)
+
AMRAP in 10:00:
200m row or equivalent
5/side tough single-arm DB or KB hang clean to overhead
+
5:00-10:00 coach-led mobility work
For completion as warm-up:
a few minutes bike/row/ski erg
+
2-3 sets:
a few thrusters, 1st weight
a few CTB pull-ups
+
2-3 sets:
a couple thrusters, 2nd weight
1-2 bar muscle-ups
+
a few minutes higher intensity breathing
+
23.4
