3 rounds as warm-up:
10 prisoner good mornings
10 alternating dead bugs
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 clean-grip deadlifts, 21X1
:15-:30 top of ring/bar dip (push down on the bars/rings, neutral head/neck) or handstand hold/walk
+
AMRAP in 9:00:
1000/900m row/ski or 2000/1800m bike
max in remaining time [9/7 push-ups + 9 Russian kettlebells swings] or [6 strict handstand push-ups + 6 hang power cleans @ 115/75]
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work
10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
800m run w/wall ball
100/90/80 (MM/MF/FF) calories – your choice
100 box step-overs w/wall ball held any way
800m run w/wall ball
100 toes-to-bar or 40 bar muscle-ups (1 BMU = 2.5 toes-to-bar… I know, I know, math!)
100 wall balls
*partners run together with a single ball shared (can hand off to each other at any time)
*split all in-gym work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
10 pvc hang muscle snatches
5 pvc overhead squats
:15-:30 hollow hold
+
Every :60 for 15:00 (15 sets total, 5 sets of each):
min 1-5: 3 hang power snatches
min 6-10: 2 hang power snatches
min 11-15: 1 hang power snatch
+
For time w/10:00 cap:
45 dual DB deadlifts
35 dual DB hang power cleans
25 dual DB shoulder-to-overhead
OR
5 rounds for time w/10:00 cap:
9 deadlifts, 155/105
7 hang power cleans
5 shoulder-to-overhead
+
3 sets:
a few alternating single-leg toes-to-bar
:30/side plank
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: :45 wall sit
+
20:00 @ sustainable effort:
100′ plate or dual DB overhead carry
200′ Farmer’s walk or bear hug carry – your choice
400m row or equivalent
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc thrusters or overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
8-12 dual DB or sandbag/med ball walking lunges – implements can be held in any way
4-6 dual DB bent-over rows or ring rows or Australian CTB pull-ups
+
For reps/calories
8 sets of [:20 air squats + :10 rest]
+
4 sets of [:40 pull-ups + :20 rest]
+
2 sets of [1:20 calories + :40 rest]
+
3-5 sets:
9-12 tricep extensions – any variation
9-12 bicep curls – any variation
OR
mobility work
Hinge & isometric shoulder strength + triplet options + accessory
3 rounds as warm-up:
10 prisoner good mornings
10 alternating dead bugs
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
2-2-2-2-2 clean-grip deadlifts, 21X1
:15-:30 top of ring/bar dip (push down on the bars/rings, neutral head/neck) or handstand hold/walk
+
5 rounds for time w/7:00 cap
5 hang power cleans, up to 135/85
10 T hand-release push-ups or handstand push-ups
20 double-unders
*hang power clean load should allow for an unbroken 5 reps
OR
For time w/7:00 cap:
21 hang power snatches, 115/75
42 handstand push-ups
84 double-unders
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work
