Partner row/WB

10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
75 row calories
150 wall balls
75 row calories
150 wall balls
75 row calories
*partners trade off all work as desired
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bis/tris/abs of choice or easy walk cool-down

Weightlifting tech + DU/G2O

2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
:30 relaxed hang from bar
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Every :90 for 15:00 (5 sets of each):
1st: 3 clean-grip deadlifts, 31X1
2nd: 2-3 wall walks, slow & controlled
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AMRAP in 10:00:
30 double-under
5 dual DB deadlifts
5 dual DB hang power cleans
5 dual DB shoulder-to-overhead
OR
For time w/10:00 cap:
180 double-unders
15 deadlifts, 185/125
12 power cleans, 185/125
9 shoulder-to-overhead, 185/125
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5:00-10:00 coach-led mobility

Skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10-20 hollow arch swings (baby kips)
:30 hollow rock
:30 arrested superman
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech work
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20:00 @ continuous, sustainable effort:
6 alternating light Turkish get-ups OR 6-12 mat lengths handstand walk
1 lap dual KB front rack or ball/bag bear hug carry
500m row (or 500m ski erg or 1000m bike erg or .6 mile Echo Bike)
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5:00-10:00 coach-led mobility

Squat/burpee/cyclical repeats + accessory work

3 rounds as warm-up:
3 YTW
3/side side lying windmills
3 slow prisoner Kang squats
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5:00-10:00 movement prep
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For load every 4:00 for 24:00 (6 sets):
1 squat clean or 1 squat snatch
5 bar-facing burpees
200m row or equivalent ski/bike
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3 sets not for time:
15 light band pull-aparts
:15/side star plank

Snatch positions + Murph recovery

3 rounds as warm-up:
30 single-unders
10 alternating toe touches from plank
5 slow prisoner good mornings
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Every 2:30 for 15:00 (6 sets):
1 snatch-grip deadlift
1 snatch pull
1 hang snatch pull
5-10 slow band or pvc passthroughs
*light/moderate loading throughout
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15:00 @ easy effort, treat as recovery:
10 sit-ups w/fingers touching head throughout
10 med ball or plate ground-to-overhead
500m row or 1000m bike or or .6 mile Echo Bike
*same med ball for both
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5:00-10:00 coach-led mobility

Murph

5:00-10:00 coach-led dynamic mobility
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For time:
1600m run
100 pull-ups
200 push-ups
300 air squats
1600m run
*runs must be completed in their entirety to begin and finish the workout, but partition the 100/200/300 as needed/desired – for example, many choose to do 20 rounds of 5/10/15, straight throughout, 100 rounds of 1/2/3, etc.
*we will have plenty of options for this, including 1/2 the reps solo, partnered in any fashion, etc.

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