3 rounds as warm-up:
3 inchworms, slow & controlled walking hands out as far as possible each time
10 cossack squats
:15-:30 2-arm passive hang from bar

Every :90 for 15:00 (5 sets of each):
1st: 8 steps DB walking lunge w/1-arm DB @ shoulder + 1-arm DB overhead, switch arms after 4 steps each round
2nd: 1.1.1 strict pull-ups (make these more challenging than last week by adding weight or using a thinner band) – adjust grip from wide to normal to narrow each rep
+
For time w/10:00 cap:
10 wall balls
60 double-unders
15 wall balls
60 double-unders
20 wall balls
60 double-unders
25 wall balls
+
5:00-10:00 coach-led mobility work

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3 sets as warm-up:
2/side light KB/DB windmills, 3111
10 band pull-aparts
15 single-unders
15 backward single-unders

Every 3:00 for 12:00 (4 sets):
1 snatch-grip deadlift, 31X1
:10 rest
1 snatch pull
:10 rest
5-10 slow band passthroughs
+
Every :60 for 20:00 (5 sets of each):
1st: :30 bike or row @ moderate effort
2nd: 4-6 DB bench press
3rd: :30 bike or row @ moderate effort
4th: 10-15 unbroken kettlebell swings
+
5:00-10:00 mobility work – coach-led

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Dynamic mobility work – coach-led

AMRAP in 20:00 w/a partner, trade off all work as needed but only 1 works at a time:
200m run
20 thrusters, 95/65
200m run
20 toes-to-bar
+
Optional bis/tris work of choice

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3 sets easy of (5/side 1-arm bent-over KB row + 5 Russian kettlebell swings + 5 1 & 1/4 goblet squats)

Every :90 for 15:00 (5 sets of each):
1st: 2 front squats, 30X1
2nd: 4-6 ring row or Australian CTB pull-ups, 2020
+
3 rounds for time w/7:00 cap:
5 wall walks
15 power cleans, up to 95/65
OR
3 rounds for time w/7:00 cap:
5/3 muscle-ups
7 power snatches, 115/85
+
5:00-10:00 coach-led mobility

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3 sets as warm-up:
10 jumping air squats
:10 rest
:15 row @ tough but not max effort
:60-:90 rest

10:00 gymnastics practice of choice – pick 1-2 movements and work the basics in small, non-fatigued sets
+
10:00 @ 70% effort (w/the exception of the row):
5 v ups
:10 hollow rock
:10 hollow hold
15m unweighted walking lunge
10 row pulls – start easy and increase effort every round
15m unweighted walking lunge
+
3 sets:
:30 max burpees – goal is to find the fastest cycle rate and hope you can hang on…
:30 rest

5:00-10:00 mobility work – coach-led

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As warm-up:
10m walk on ball of foot
10m walk on heel of foot
:90 easy row, bike, or run
:30 table hold
:30 plank on ground
:90 easy row, bike, or run
15m bear crawl
15m crab walk

15:00 @ high but sustainable effort:
7 burpees
28 double-unders
14 wall balls
28 double-unders
:60 rest
+
3 sets not for time:
2/side KB windmills – moderate, smooth, and controlled
10m KB overhead carry
10m KB front rack carry
10m KB Farmer’s walk
*same weight for all movements, should get easier as you progress through each set…
+
5:00-10:00 coach-led mobility work

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