200m run
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Dynamic mobility work – coach-led

3 rounds for time in teams of 3:
800m run
80 wall balls
40 pull-ups
*each team member completes 1 of the 800m run, while all wall balls & pull-ups are split in any fashion w/just 1 teammate working at a time
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optional 3 sets not for time:
20 moderate tricep band pressdowns w/pause @ bottom
20 sit-ups (floor)
20 Russian twists (floor)

Post result to comments.

3 sets as warm-up:
:05 chin-over-bar hold
:10 plank or handstand hold
:15 bottom of squat hold
:20 single-unders

A. Hang snatch from just below the knees, 10 x 1 moderate; begin a rep every :60
B. Back squat, 2-2-1-1, 20X1; begin a set every 2:30
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3 rounds for time w/10:00 :
63 double-unders
21 kettlebell swings
7 wall walks
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5:00-10:00 coach-led mobility

Post results to comments.

3 rounds as warm-up:
5/side light 1-arm DB upright row, 3010
10m crab walk
:30 plank

10:00 gymnastics – pick a couple movement and go back & forth again
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15:00 @ 60-70% effort – easy pace…
15/10 bike calories
30m bear crawl
30m tough Farmer’s walk

5:00-10:00 mobility work – coach-led

Post results to comments.

3 sets as warm-up:
:15/side plank
:15 arrested superman hold
15 air squats, 1010 – steady :02 reps with no pauses

Every :60 for 12:00 (4 rounds of each):
1st: :20-:30 hollow rock
2nd: :05-:15/side bottom of pistol hold or single-leg balance (standing with knee raises above hip level)
3rd: :05-:10/side single-arm hang from ring or bar
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Every 6:00 for 3 sets:
30 double-unders
10 DB goblet squats
10 pull-ups
10 DB box step-overs
30 double-unders
*use the same single DB for both the squats & the step-overs (hold any way you’d like), goal is challenging loads that will get the work done in roughly 2:00-4:00 each round
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5:00-10:00 mobility work – coach-led

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For completion as warm-up:
15m walk on toes
15m wall on heels
15m walking lunges
15m bear crawl
15m crab walk
10 alternating toe-touches from plank

Every 2:00 for 16:00 (4 sets of each):
1st: 6-8 alternating barbell Romanian deadlifts, 3011
2nd: 6-8 alternating DB push presses – DBs in both hands @ shoulders, but only 1 goes overhead each rep
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For time w/10:00 cap:
400m run
35 burpees
300m run
25 burpees
200m run
15 burpees
*today’s burpees = chest on the ground to standing w/open hips/knees on a 45 lb bumper plate directly in front of you
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5:00-10:00 mobility work – coach-led

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For completion as warm-up:
2:00 easy row/bike/run
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2 rounds easy:
5 slow & deliberate inchworms
5 scap pull-ups, 1111
5m forward duck walk
5m backward duck walk

Every :60 for 14:00 (7 sets of each):
1st: 1 squat clean (or 1 power clean into 1 front squat)
2nd: 1-3 strict pull-ups or muscle-ups if proficient
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AMRAP in 7:00:
3 toes-to-bar
3 thrusters
6 toes-to-bar
6 thrusters
9 toes-to-bar
9 thrusters
and so on adding 3 reps each round…
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5:00-10:00 coach-led mobility

Post results to comments.