3 rounds as warm-up:
3 prisoner Kang squats
6-12 push-ups
:15-:30 active hang from bar (top of scap pull-up)
+
Every 2:30 for 15:00 (6 sets):
3-3-2-2-1-1 power cleans – can be touch-and-go or drop & reset
+
AMRAP in 8:00:
2 wall walks
4 deadlifts, up to 225/155
16 double-unders
OR
AMRAP in 8:00:
4 deadlifts, moderate/tough up to 275/175
8 handstand push-ups
32 double-unders
+
3 sets:
:30 supine plank
:30 hollow hold
+
coach-led mobility
For completion as warm-up:
25′ walk on toes
25′ walk on heels
25′ bear crawl
25′ high knees
25′ butt kicks
25′ high-knee skip
25′ carioca L
25′ carioca R
+
AMRAP in 8:00:
run to 4th pole & back twice
max in remaining time [12 row calories + 12 wall balls]
+
2:00 rest
+
AMRAP in 8:00:
run to 4th pole & back twice
max in remaining time [12 ski erg calories + 12 burpees w/jump/hop onto ski erg base platform]
+
2:00 rest
+
AMRAP in 8:00:
run to 4the pole & back twice
max in remaining time sled pull in 12.5m lengths
+
2:00 rest
+
AMRAP in 8:00:
run to 4th pole & back twice
max in remaining time sled push in 12.5m lengths
+
2:00 rest
+
optional bonus for time:
run to 4th pole & back
run to 3rd pole & back
run to 2nd pole & back
run to 1st pole & back
+
optional mobility work
For completion as warm-up:
500m very easy row or ski erg
+
3 sets:
:30 relaxed hang from the bar
6 walking lunges w/pause on the ground & reach overhead w/both arms
+
3 sets:
2-4 single-arm DB overhead walking lunges
2-4 alternating DB snatches
1-2 pull-ups -> CTB pull-ups -> ring muscle-ups if you have them
+
For time w/15:00 cap:
80′ single-arm DB overhead walking lunges, 50/35
20 alternating DB snatches, 50/35
20 pull-ups
80′ single-arm DB overhead walking lunges, 50/35
20 alternating DB snatches, 50/35
20 CTB pull-ups
80′ single-arm DB overhead walking lunges, 50/35
20 alternating DB snatches, 50/35
20 ring muscle-ups
*for most this will be a “for time” to get through the third round of snatches!
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 air squats
15 double-unders or single-unders or pogo jumps
+
Every 3:00 for 12:00 (4 sets):
3 back squats
2 strict pronated pull-ups – use band-assistance or add load as needed to make these unbroken & tough
+
Every 3:00 for 12:00 (4 sets):
3 snatch-grip deadlifts, moderate & smooth
6 dual DB Z press
+
For time:
500m row or 500m ski erg or 1000m bike erg or .7 mile Echo Bike or 400m Air Runner
*pick something different than last week!
+
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
6 alternating Turkish get-up + windmills
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: sled push tech work
min 2: handstand or dip tech/practice
min 3: toes-to-bar, pull-ups, or muscle-up tech work
+
20:00 @ sustainable effort:
200′ tough Farmer’s walk
20 calories
:60 plank on ground – your choice front, side, supine
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 5:00 for 30:00 (6 sets):
400/350m row
4 power cleans, moderate singles
4 deadlifts, same weight as cleans
4 wall walks or mat lengths handstand walk
*should have at least :60 rest each round, if less on any round adjust any of the movements accordingly on the next
+
3-5 sets:
8-12 tricep extensions – any variation
8-12 curls – any variation
OR
mobility work
