3 rounds as warm-up:
4 scap pull-ups or strict pull-ups
8 push-ups or scap push-ups
12 air squats
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 front squats
3-2-1-1-1 strict supinated CTB pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
For time w/12:00 cap:
10 rounds of [5 pull-ups (or 2 muscle-ups) + 8 dual DB/sandbag/med ball walking lunges]
60/50 calories – your choice
+
3 sets optional:
4-6/side loaded single-leg calf raises
12-18 tibialis raises
OR
5:00-10:00 coach-led mobility work
2 rounds as warm-up:
:10-:30 handstand hold or 1-3 mat lengths handstand walk
3 nice & slow unweighted Jefferson curl
:30-:60 relaxed hang from bar
+
Every 2:30 for 15:00 (6 sets):
3 hang power cleans
:15-:30 top of dip support or 3-6 strict dips (any variation – rings/bar/bench)
+
AMRAP in 7:00:
1 wall walk
2 deadlifts, light/moderate up to 205/145
2/4
3/6
and so on…
OR
AMRAP in 7:00:
3 strict handstand push-ups
3 power cleans, 185/125
6/6
9/9
and so on…
+
coach-led mobility
10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
3 rounds of [500/450/400m row or ski erg + 25 wall balls]
+
3 rounds of [15 toes-to-bar + 500/450/400m row/ski]
+
3 rounds of [25 wall balls + 15 toes-to-bar]
*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:
10 pvc passthroughs
10 pvc good mornings
:10-:30 plank or handstand hold
+
Every 2:30 for 15:00 (6 sets):
5 clean-grip deadlifts, 31X1
5-10/side single-arm DB/KB shoulder press
+
For time w/10:00 cap:
2-4-6-8-10-12 power cleans, light/moderate up to 135/95
28 double-unders
+
3-5 sets:
8-10 dual DB curls
8-10 band face pulls
OR
5:00-10:00 coach-led mobility
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: 8-10 R rear foot elevated split squats
2nd: 8-10 L rear foot elevated split squats
*load w/DB, KB, or ball/bag in goblet/bear hug position
+
5 sets for total calories:
2:00 of [300′ shuttle run + 150′ tough Farmer’s walk + max in remaining time calories]
:60 rest
+
3-5 sets:
8-10 bicep curls
8-10 tricep pressdowns/extensions
OR
mobility work
