2 sets as warm-up:
3 wall walks
10 alternating prisoner single-leg Romanian deadlifts, slow & controlled
30 single-unders

Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 1 power clean + 1 front squat, moderate across
2nd: 1-3 muscle-ups (bar or ring) OR 3-6 strict pull-ups – band-assist or weight as needed to ensure 3-6 is challenging each set
+
10:00 @ 80% effort – sustainable throughout:
10 toes-to-bar OR 10 sit-ups w/fingertips touching temples throughout
10 perfect hand-release push-ups OR 10 handstand push-ups if you’re proficient
200m run
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk

Every :60 for 10:00 (5 sets of each):
1st: :30 handstand hold or handstand walk or shoulder taps from top of wall walk
2nd: 2-3 sets of (1 toes-to-bar + 1 pull-up) OR (1 pull-up + 1 CTB pull-up) OR (1 CTB pull-up + 1 bar muscle-up)
*same structure as last week, just looking to get incrementally better…
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For completion/time @ 70-80% effort w/a partner:
2 mile bike while partner holds dual plate pinch grip – switch as desired/needed
*if solo, perform 3 rounds of .3 mile bike + :60 dual plate pinch grip hold
+
For completion @ 70-80% effort:
1500m row while partner holds dual KB/DB overhead – switch as desired/needed
*if solo, perform 3 round of 250m row + :60 dual KB/DB overhead hold
+
5:00-10:00 mobility work – coach-led

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2 rounds easy:
5 air squats w/alternating single-arm reach overhead at bottom of each rep
:10-:30 handstand hold or 1-2 slow wall walk
10 alternating DB snatches

Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, all loads moderate for the reps w/perfect clean mechanics
5-10 scap push-ups
+
Every :60 for 10:00 (10 sets):
7 wall balls
7 kettlebell swings
*intent is to get all work done in no more than :30
+
5:00-10:00 mobility work – coach-led

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2 rounds as warm-up:
32 single-unders
16 alternating toe touches from plank
8 strict toes-to-bar or hanging leg/knee raises

Every :90 for 15:00 (5 sets of each):
1st: 1 standing shoulder press – build to a max for the day
2nd: 3-6 dual bent over DB rows, 10X2 (so :02 solid hold @ top with straight wrists and high elbow, torso parallel to ground)
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3 rounds for time of any 2 of w/9:00 cap:
21 burpees
84 double-unders
21/15 bike calories (any bike)
*so 3 rounds of burpee/DU, burpee/bike, OR DU/bike
+
5:00-10:00 coach-led mobility

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3 rounds as warm-up:
10 alternating toe touches from plank
15 prisoner air squats
:20 hollow hold

Every 3:00 for 5 sets:
5-4-3-2-1 power cleans – can be touch-and-go if you’re proficient with those, or drop & reset if not)
10 light/moderate band pull-aparts
+
3 sets for total row calories:
2:00 of (30m dual DB walking lunges + row calories in remaining time)
2:00 rest
*DBs on shoulders, pick a challenging weight that you can still do the 30m unbroken
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

AMRAP in 20:00 w/a partner:
10 toes-to-bar
5/side single-arm DB thrusters, heavy
200m run
*alternate completed movements, and enjoy that rest while your partner rests (unless your partner is Nick)
+
optional abs/bis/tris of choice

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