3 rounds as warm-up:
5 scap pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 front squats, 22X1
5-10/side 3-point DB row
+
AMRAP in 7:00:
1 goblet squat
2 alternating goblet reverse lunges
3 toes-to-bar
2/4/6
3/6/9
and so on, adding 1 squat, 2 lunges, and 3 toes-to-bar each round
+
3 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
5 rounds for total wall walks:
4:00 of [500/450/400m (MM/MF/FF) row + 12 alternating moderate power cleans up to 185/125 + max in remaining time wall walks or mat lengths handstand walk]
2:00 rest
*partners split row as desired, alternate clean singles, and split wall walks as desired
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 40X1
max (-2) unbroken strict pronated pull-ups – band assist as needed to get at least 5 unbroken reps each set
+
AMRAP in 6:00:
72 wall balls
max in remaining time heavy Farmer’s walk (25′ = 1 rep]
OR
AMRAP in 6:00:
24 squat cleans, 135/95
max in remaining time bar muscle-ups
+
3 sets:
6-10 dual DB delt raises
6-10 band face pulls
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
10 alternating Turkish get-ups w/windmill
:60 relaxed hang from the bar or :10-:20/side single-arm hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: handstand or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: kipping pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: jump rope tech work
+
20:00 @ sustainable effort:
carry a single KB to the 4th pole & back, cycling through overhead, front rack, & Farmer’s on 1 side, the switch to the other side – can move from 1 position to the next as desired throughout, there is no designated amount of time required in any of the positions, but don’t put down the KB!
500m row or equivalent
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
9 pvc good mornings
6 pvc muscle cleans or muscle snatches
+
Every 3:00 for 15:00 (5 sets):
3 hang power cleans
6-9 dual DB Z press
+
5 rounds for reps:
2:00 of [10 alternating DB snatches + run to 2nd pole & back + remaining time burpees w/lateral hop/step over the DB]
:60 rest
+
3-5 sets:
:30/side plank
OR
mobility work
3 rounds as warm-up:
5 scap pull-ups
10 walking lunges
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
5-3-1-1-1 front squats, 20X1
3-2-1-1-1 strict supinated pull-ups – weight/assist as needed to make each set tough & unbroken
+
5 rounds for time w/7:00 cap:
5 dual DB thrusters
10 pull-ups
20 double-unders
*tough DBs that can still be done in unbroken 5s throughout
OR
For time w/7:00 cap:
21 thrusters, 115/75
42 CTB pull-ups
84 double-unders
+
3 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
