3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc good mornings
5 pvc squats
+
Every :90 for 12:00 (4 sets of each):
1st: 5-7 R rear foot elevated split squats, 3010
2nd: 5-7 L rear foot elevated split squats, 3010
+
4 sets for total upper pulling reps:
3:00 of [400′ shuttle run (25′ out & back) + 250/200m row or equivalent bike/ski/Runner + max in remaining time tough upper pulling variation (CTB, MU, strict/kipping chin-over-bar, etc.]
:60 rest
+
3-5 sets:
5 dual DB Zottman curls
10-15 tricep band pressdowns
OR
mobility work
3 rounds as warm-up:
10 hollow-arch swings
3 nice & slow unweighted Jefferson curl
30 single-/double-unders
+
Every 3:00 for 15:00 (5 sets):
3 hang power snatches or hang power cleans
:15-:30 handstand hold or 3-6 tough strict handstand push-ups (can add a little deficit or go wall-facing if desired)
+
For time w/10:00 cap:
21 deadlifts
9 bar-facing burpees
15 deadlifts
15 bar-facing burpees
9 deadlifts
21 bar-facing burpees
+
3 sets:
:30 hollow hold or hollow rock
3 YTWs
+
optional mobility
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
5-4-3-3-3 front squats, 22X1
5-4-3-3-3 strict pronated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 8:00:
2 dual DB squat cleans
4 dual DB alternating reverse lunges
6 toes-to-bar or V ups
OR
AMRAP in 8:00:
2 bar muscle-ups
4 knees-to-elbows
6 squat cleans, 135/95
+
3 sets:
10 calf raises
20 tibialis raises
OR
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
20/16 calories
8 med ball or sandbag ground-to-shoulder or 6 power cleans
4 wall walks or mat lengths handstand walk
*partners trade after each completed movement
*if opting for power cleans choose a weight that’s heavy enough that singles are the way to go
+
bis/tris/abs of choice or easy walk cool-down
Squat & upper pull strength + death by + accessory
3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 air squats
15 double-unders or single-unders
+
Every 3:00 for 15:00 (5 sets):
3-4 back squats, 21X1
6-8 dual DB/KB bent-over rows
+
Death by::
min 1: 1 pull-up + 2 wall balls
min 2: 2 pull-ups + 4 wall balls
min 3: 3 pull-ups + 6 wall balls
and so on, adding 1 pull-up & 2 wall balls each minute until you can no longer complete the required reps
+
3 sets:
7-10 dual DB delt raises
7-10 shrugs
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10 alternating unweighted Turkish get-ups
10 toes-to-bar
+
For total calories w/partner:
8:00 of [row while partner holds a plank]
4:00 rest
8:00 of [ski erg while partner holds a sandbag, med ball, or dual KBs in a bear hug or front rack]
4:00 rest
8:00 of [bike erg calories while partner hangs from a bar]
*trade off as desired throughout, but calories cannot be accumulated unless partner is holding there plank/rack/hang
+
accessory work or mobility of choice
