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):
8-12 dual DB walking lunges – different positions set-to-set
2-3 strict supinated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 7:00:
1 pull-up
2 toes-to-bar
3 dual DB or sandbag/medball bear hug squats
OR
AMRAP in 7:00:
1 squat clean, 135
2 front squats, 135
3 muscle-ups – ring or bar
*emphasis on quick/efficient/smooth transitions throughout
+
3 sets:
:30-:60 top of calf raise hold
:30-:60 top of tibialis raise hold
OR
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
400m row or equivalent
24 burpees w/lateral hop or step over the DB
400m row or equivalent
24 alternating DB snatches
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
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
+
15:00 to build to a heavy back squat triple
+
For time w/9:00 cap:
36 pull-ups
18 front squats, up to 115/75 from the ground
72 double-unders
18 pull-ups
36 front squats
+
3 sets:
8-12 plate/KB halos
12-16 dual KB/DB shrugs
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
20 alternating windmills
:30 hanging knee raise hold
+
Every :60 for 15:00 (5 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these catagories: bodyweight pull or press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension, or get-ups
+
20:00 @ sustainable effort:
near-max (come down before you fall down) handstand hold
max hang from bar
500′ shuttle run
500m row/ski or 1000m bike erg
+
5:00-10:00 coach-led 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):
12-16 dual DB walking lunges – test out multiple positions for the DBs (sides/shoulders/overhead)
3-4 strict supinated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
For time w/10:00 cap:
42 wall balls
9 toes-to-bar
30 wall balls
15 toes-to-bar
18 wall balls
21 toes-to-bar
OR
For time w/10:00 cap:
21 bar muscle-ups
42 dual DB thrusters, 50/35/hand
+
3 sets:
12-15 calf raises
12-15 tibialis raises
OR
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
1-2 slow wall walks or mat lengths handstand walk
3 nice & slow unweighted Jefferson curl
:30-:60 relaxed hang from bar
+
Every 3:00 for 15:00 (5 sets):
1 power snatch (or clean)
1 hang power snatch (or clean) from just below the knees
1 hang power snatch (or clean) from anywhere above the knees
:15-:30 handstand hold or 5 solid strict handstand push-ups (can use a deficit or riser to make 5 reps manageable)
+
AMRAP in 7:00:
1 power clean
2 deadlifts
3 bar-facing burpees
*up to 185/125
OR
AMRAP in 7:00:
3 power snatches, up to 135/95
3 mat lengths handstand walk
+
accumulate 10-20 slow hollow arch rolls
+
coach-led mobility
