Squat & pull strength + triplet 3 rounds as warm-up: 10 prisoner walking lunges 5 scap pull-ups :30 handstand hold or plank + Every 3:00 for 15:00 (5 sets): 5 back squats, 20X1 5 strict supinated CTB strict pull-up – weight or band-assist as needed to ensure challenging reps + AMRAP in 12:00: 4 pull-ups
Weightlifting tech + aerobic recovery 3 rounds @ easy effort: 4 alternating slow Turkish get-up + windmill :30 superman + Every 2:00 for 12:00 (6 sets): 1 push jerk 1 split jerk + 3 sets: 3:00 bike/row/ski :60 Russian twists 3:00 bike/row/ski (different than the first) :60 sit-ups + bis/tris!
Partner AMRAP! 10:00 dynamic mobility work – coach-led + AMRAP in 24:00 w/a parter: 6 power cleans 9 T hand-release push-ups 27 double-unders OR 6 strict handstand push-ups 9 power cleans 27 double-unders *partners alternate completed rounds throughout *moderate load you can do a few touch-and-go or just quick singles + bis/tris/abs of choice or
Squat & pull strength + couplet 2 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): 3 overhead squats 6 dual DB bent-over rows + For time w/10:00 cap: 15-21-27 front squats, light/moderate up to 95/65 from the ground (full
Gymnastics tech + aerobic recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl :30-:60 relaxed 2-arm hang from bar 500m row, 400m ski erg, or 1000m bike erg + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech