3 rounds as warm-up:
:60 row or bike
10 jumping switch lunges
:10-:20 switch grip hanging
1-3 wall walks
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastic practice – your choice of any hanging or inverted movements
2nd: :05-:10/side bottom of pistol hold (foot flat, full depth, use support if needed) OR 6-10 alternating pistols
+
10:00 @ 70% effort – reeaaaaaaal nice & easy-like:
60m shuttle jog (2 x 15m out & back)
6/side single-arm KB snatch
:30 plank on ground
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2 sets:
:20 bike easy
:40 bike hard
5:00 rest
3 rounds as warm-up:
4 alternating Turkish get-ups, light & smooth
4-8 toes-to-bar, toes-through-rings, or v-ups
Every :60 for 12:00 (4 sets of each):
1st: 6-8 alternating front rack reverse lunges (bar starts on ground each set)
2nd: :05-:15/side single-arm hang from bar or ring
3rd: :15/side star plank
+
For time w/12:00 cap:
40 wall balls
400m 1-arm Farmer’s walk, heavy! – switch arms as needed throughout
40 wall balls
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5:00-10:00 coach-led mobility work
3 sets as warm-up:
4 band overhead squats, 2211
8 v-ups
16 alternating hip hinges
Every :90 for 15:00 (5 sets of each):
1st: 3 snatch-grip deadlifts, 3131 – ugly tempo, be perfect
2nd: 3 strict handstand push-ups – add deficit if these are easy, piked off a box if not…
+
AMRAP in 8:00:
8 1-arm DB hang clean & jerks
32 double-unders
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5:00-10:00 mobility work – coach-led
3 rounds as warm-up:
5m inchworm, slow & controlled
:05-:10/side 1-arm hang from bar or ring OR :20 passive hang from bar
10 air squats w/short pause in the hole
+
8:00 to build to a heavy squat clean for the day
4:00 rest
Every :60 for 8:00 (8 sets):
4 challenging but unbroken thrusters (from the ground, squat clean counts as bottom of 1st thruster)
4 CTB pull-ups OR comparable upper pull, must be unbroken
4:00 rest
AMRAP in 4:00:
60m unweighted walking lunges, hands behind head
400m run
max in remaining time of abmat sit-ups, hand touching temples throughout
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5:00-10:00 coach-led mobility work
AMRAP in 15:00 w/a partner, partners must alternate completed movements:
75 double-unders
15 burpees
5 power cleans
*should be a challenging load that can still be done in quick singles
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optional 3 sets not for time:
16 alternating 1-arm DB curl & press
10 glute-ham sit-ups
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (12 band pull-aparts + 6/side light 1-arm Russian kettllebell swings + 1-3 wall walks w/:03 pause @ top)
Every :90 for 15:00 (5 sets of each):
1st: 2 back squats, 30X1
2nd: max (-2) strict pull-ups (band assist if needed)
+
2 rounds for time w/12:00 cap:
200m run
20 wall balls
200m run
20 toes-to-bar or hanging knee raises or sit-ups
+
5:00-10:00 coach-led mobility
