3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 air squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
5 front squats, 20X1
3 strict supinated pull-ups – weight/assist as needed to make each set tough & unbroken
+
For time w/10:00 cap:
800m run
50 dual DB or sandbag or med/wall ball squats
30 pull-ups
*pick an implement for the squats that will allow for steady, smooth reps and no more than 2-3 breaks
+
3 sets:
9-12 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
12-15 tibialis raises
OR
5:00-10:00 coach-led mobility work
Hinge & isometric shoulder strength + ascending couplet + 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):
3-3-3-3-3 clean-grip deadlifts, 21X1
:15-:30 top of ring/bar/bench dip hold or handstand hold/walk
*for dip holds emphasize long/straight arms pushing hands through the bars/rings, neutral/relaxed face & neck
+
AMRAP in 7:00:
2 burpees w/lateral hop/step over the DB
4 single-arm DB hang clean to overhead
4/8
6/12
and so on, adding 2 to the burpees & 4 to the hang clean to overhead each round
*can change arms as desired/needed throughout on the hang clean to overhead
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work
For completion as warm-up:
:60/side 90/90 sit
400m row/ski erg or 800m bike erg
20 wall balls
jog to 2nd pole & back
+
Every 10:00 for 40:00 (4 sets):
1st: 500/450m row + 800m run
2nd: 800m run + 50m sled push
3rd: 500/450m ski erg + 800m run
4th: 800m run + 75m burpee broad jump
+
3 sets optional bonus pump work:
:30 curls
:30 rest
:30 tricep extension
:30 rest
notes/intent:
*800m = car wash corner & back
*adjust distances if needed to ensure at least 2:00 rest
*start on any station but keep the same order (row -> sled -> ski -> burpee broad jump so that you’ll alternate starting w/a run and ending w/a run)
*any variation of curls and tricep work – DBs, barbell, bands, etc.
10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
100/90/80 (MM/MF/FF) calories
600′ Farmer’s walk
300′ walking lunges, light/moderate single ball/bag/KB/DB held @ shoulder/back
100/90/80 calories
150 wall balls
75 toes-to-bar
*split all work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
Weightlifting tech/strength + up & down couplet + accessory
3 rounds as warm-up:
10 pvc hang muscle cleans
5 pvc push jerks
:15-:30 hollow hold
+
Every :60 for 15:00 (15 sets total, 5 sets of each):
min 1-5: 1 clean-grip deadlift + 1 power clean + 1 shoulder-to-overhead
min 6-10: 1 power clean + 1 shoulder-to-overhead
min 11-15: 1 power clean
+
1-2-3-4-5-6-7-6-5-4-3-2-1 for time w/10:00 cap:
Deadlifts, up to 225/145
Strict handstand push-ups or T hand-release push-ups
+
3 sets:
a few alternating single-leg toes-to-bar?
:30/side single-leg wall sit
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
20 walking lunge steps
20 alternating unweighted windmills
: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: :40 wall sit
+
20:00 @ sustainable effort:
50′ bear crawl
200′ Farmer’s walk or bear hug carry
400m row or equivalent
+
5:00-10:00 coach-led mobility
