3 rounds as warm-up:
:30 hang from bar
5 prisoner Kang squats
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5:00-10:00 movement prep
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For load every 4:00 for 5 sets:
1 squat clean
5-10 toes-to-bar or 2-8 bar muscle-ups
1 squat clean
200m row or equivalent run/ski/bike
1 squat clean
*goal here is to move moderate/tough loads and accumulate quality gymnastics movements
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3 sets not for time:
4-6/side single-arm DB external rotations
4-6/side plank plankshells
2 rounds as warm-up:
3 wall walks
10 band pull-aparts
20 walking lunge steps
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Every 2:30 for 15:00 (6 sets):
2 back squats, 40X1
6-10 unbroken strict pull-ups – band-assist as needed to ensure quallity reps throughout
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AMRAP in 10:00:
100/80 calories or 1200m run
max wall balls in remaining time
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5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
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For time w/a partner w/24:00 cap:
3 rounds of [36 calories + 24 dual DB hang power cleans + 12 burpees]
3:00 rest
3 rounds of [72 double-unders + 24 alternating DB power snatches + 12 burpees]
*partners trade off all work as desired
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bis/tris/abs of choice or easy walk cool-down
2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5 toes-to-bar or hanging knee raises
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Every :90 for 15:00 (5 sets of each):
1st: 2-3 front squats, 20X1
2nd: 2-3/side 3-point DB rows – heavy!
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For time w/9:00 cap:
3-6-9-and so on tough pull-ups – CTB, strict, chin-over, etc.
6-12-18-and so on alternating DB reverse lunges w/DBs @ shoulders or overhead OR alternating pistols if already proficient
*so add 3 reps to the pull-ups & 6 reps to the lunges each round
+
5:00-10:00 coach-led mobility
