3 rounds easy: 10 band passthroughs 5 prisoner Kang squats 3 inchworms Every 3:00 for 4 sets: 5 back squats – moderate & perfect for all sets/reps, final 1-2 sets can be tough as long as positions are spot on, get in a bit of scap work during the rest (ext/int rotations, pull-aparts, passthroughs, dead
Dynamic mobility work – coach-led AMRAP in 20:00 w/a partner: 20 handstand push-ups or dual DB shoulder-to-overheads 40 double-unders 40 kettlebell swings (overhead if mobility allows, otherwise Russian), tough 40 double-unders *split all work as desired + optional abs/bis/tris – alternating DB curls, lying DB presses, Russian twists Post result to comments.
3 sets as warm-up: 5 air squats w/alternating single-arm reach overhead each rep 10 alternating single-leg v-ups 5 slow & controlled ring rows w/a pause at the top 15:00 to build to a tough squat clean single, get in some very light scap activation work between sets (pull-aparts, band or DB external rotations, etc.) or
For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 15m bear crawl 15m crab walk 15m duck walk Every :60 for 10:00 (5 sets of each): 1st: :15-:30 2-arm active hang from bar, L-hang, or toes-to-bar hold (can also progress through each during each round) 2nd: :15-:30 freestanding handstand hold or
2 rounds as warm-up: 5-10 scap push-ups :30 relaxed hang from bar 5/side single-leg prisoner good mornings, 3030 30 single-unders 10:00 ground-to-overhead prep + For time w/a partner w/10:00 cap: 60 ground-to-overhead any way (snatch or clean & jerk), moderate up to 155/105 + Every :60 for 15:00 (5 sets of each): 1st: 5 L-leg