3 rounds as warm-up:
20 single-unders
10 prisoner walking lunges
5-10 scap pull-ups
+
6 sets:
2:00 of [5-10 strict pull-ups (or 1-5 bar muscle-ups or 5-10 toes-to-bar) + 10 heavy and/or high wall balls + calories in remaining time]
:60 rest
*build from easy to moderate for the calories across all sets
+
For time:
6 dual DB squat cleans
12 dual DB squats
50′ dual DB walking lunges – held any way
12 dual DB squats
6 dual DB squat cleans
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
+
Every 3:00 for 15:00 (5 sets):
2 snatch-grip deadlifts, 31X1
4 dual DB shoulder presses – your choice seated/standing/Z
+
For total burpees:
3:00 of [30/25 calories + burpees in remaining time]
:60 rest
3:00 of [25/20 calories + burpees in remaining time]
:60 rest
3:00 of [20/15 calories + burpees in remaining time]
OR
For total calories:
3:00 of [15 wall-facing handstand push-ups + max in remaining time calories]
:60 rest
3:00 of [25 handstand push-ups + max in remaining time calories]
:60 rest
3:00 of [100′ handstand walk (2 x 25′ out & back) + max in remaining time calories]
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/a partner:
250m row
25 double-unders
250′ shuttle run
500m/50/500′
750m/75/750′
and so on…
*one partner working at a time, trade off as desired
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
1 clean-grip deadlift
4-8 dual DB bench press
+
AMRAP in 7:00:
1 wall walk
2 alternating DB snatches, heavy
2/4
3/6
and so on…
+
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 run (or equivalent)
200m single-arm DB/KB overhead carry
200m run (or equivalent)
200m single-arm DB/KB Farmer’s walk
*switch arms as desired but don’t put down the KB/DB on the carries!
+
5:00-10:00 coach-led mobility
