3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 back squats, 20X1
3-2-1-1-1 strict supinated pull-ups – add load or assist as needed to make all sets tough
+
3 sets for total reps:
3:00 of [4 pull-ups + 6 dual DB squats + 16 double-unders]
:60 rest
OR
3 sets for total reps:
3:00 of [4 overhead squats @ 115/75 + 6 CTB pull-ups + 16 double-unders]
:60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
5 rounds of [12 deadlifts + 9 power cleans + 6 shoulder-to-overhead]
1500m run
100 bar-facing burpees
*trade off every 300m on the run and as desired for all in-gym work w/1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
5 pvc overhead squats w/:03 pause in the hole of each (or a couple Sotts presses)
+
Every 3:00 for 15:00 (5 sets):
3-4 1 & 1/4 front squats
8-12 alternating DB rows from plank
+
For time:
800m run
40 toes-to-bar
20 front squats, up to 135/95
OR
For time:
800m run
30 squat cleans, 135/95
15/10 bar muscle-ups
+
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
:30 hollow hold
:60 relaxed hang from bar
:30 handstand hold or :60 plank
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ sustainable effort w/a partner:
25 double-unders or single-unders
50′ bear crawl
100′ Farmer’s walk or sand bag bear hug carry
*1 partner performs the 25/50/100 while the other accumulates calories, then switch
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 alternating toe touches from plank
3 sub-maximal standing broad jumps
+
Every 3:00 for 15:00 (5 sets):
8-10 alternating DB bench or floor press
8-10 dual DB/KB death march steps
+
AMRAP in 11:00:
5 shuttle runs (1 = 50′ out & back)
7 burpees
9 Russian kettlebell swings
+
3-5 sets:
10-14 bicep movement of choice
14-18 Russian twists
OR
mobility work
3 rounds as warm-up:
5 prisoner Kang squats
5-10 hanging knee raises
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 20X1
2 strict supinated pull-ups, as tough as possible
+
AMRAP in 8:00:
1-2-3-4… pull-ups
2-4-6-8… wall balls
OR
AMRAP in 8:00:
2/1 ring muscle-ups
4 thrusters, 135/85
+
5:00-10:00 coach-led mobility
