Partner couplets

10:00 dynamic mobility work – coach-led
+
For reps w/partner:
8:00 of [12/10 calories + 6 pull-ups]
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3:00 rest
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8:00 of [12 wall balls + 12/10 calories]
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2:00 rest
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8:00 of [6 pull-ups + 12 wall balls]
*partners trade off completed rounds in each couplet
*can sub in 1 bar muscle-up for every 2 pull-ups
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bis/tris/abs of choice or easy walk cool-down

Weightlifting tech/strength + classic couplet + accessory

3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
:10-:30 plank or handstand hold
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Every :60 for 15:00 (15 sets, 5 sets of each):
min 1-5: 1 hang power clean from anywhere above the knees
min 6-10: 1 hang power clean from just below the knees
min 11-15: 1 power clean
+
21-15-9 for time w/10:00 cap:
Deadlifts, up to 225/155
Handstand push-ups or dual DB shoulder-to-overhead
+
3 sets:
12 alternating single-leg V ups
:30/side single-leg wall sit
OR
5:00-10:00 coach-led mobility

Skill work + carries/holds/breathing

For completion as warm-up:
20 alternating 90/90 sit
20 alternating toe touches from plank
10 air squats w/alternating reach overhead
15m bear crawl
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Every :60 for 15:00 (5 sets of each):
min 1: :30 steady box jumps (or over) w/step-down – full hip extension, soft/quiet landing
min 2: handstand tech work – holds (wall/freestanding), tripod headstands, kip, strict, walking
min 3: kipping pull-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
+
20:00 @ sustainable effort:
2 laps bear hug carry
300m row or equivalent
4 alternating Turkish get-up + windmill
+
5:00-10:00 coach-led mobility

Weightlifting & isometric pull strength + AMRAP intervals + accessory

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):
2-2-2-2-2 hang squat cleans or snatches
4-6 dual DB bent-over rows or ring rows or Australian CTB pull-ups
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3 sets for reps/calories:
:60 dual DB or sandbag on shoulder/back walking lunges
:60 toes-to-bar or solid V ups
2:00 calories
:60 rest
+
3-5 sets:
8-12 tricep extensions – any variation
8-12 curls – any variation
OR
mobility work

Hinge & isometric shoulder strength + choose-your-own couplet + accessory

3 rounds as warm-up:
10 prisoner good mornings
5/side side-lying windmills
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
5 clean-grip deadlifts, 21X1
:15-:30 handstand hold or mat lengths handstand walk
+
3 rounds for time of any 2 movements w/9:00 cap:
25 Russian kettlebell swings
25/20 calories
25 burpees
*so pick any 2 of the 3 movements – swings/cals, swings/burpees, or cals/burpees and complete 3 rounds for time
+
accumulate 2:00 in a hollow or L-sit
+
coach-led mobility work

“Murph”

For time:
1600m run
100 pull-ups
200 push-ups
300 air squats
1600m run

notes:
*perform solo or with a partner, full or half
*only add a vest if you’ve completed the entire workout solo in prior years (if it’s your first time, go vest-less!)
*runs are the buy-in/cash-out, but in-gym work can be partitioned as desired
*emphasis on quality, full-ROM on all movements