3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 40X1
max (-2) unbroken strict pronated pull-ups – band assist as needed to get at least 5 unbroken reps each set
+
AMRAP in 6:00:
72 wall balls
max in remaining time heavy Farmer’s walk (25′ = 1 rep]
OR
AMRAP in 6:00:
24 squat cleans, 135/95
max in remaining time bar muscle-ups
+
3 sets:
6-10 dual DB delt raises
6-10 band face pulls
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
10 alternating Turkish get-ups w/windmill
:60 relaxed hang from the bar or :10-:20/side single-arm hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: handstand or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: kipping pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: jump rope tech work
+
20:00 @ sustainable effort:
carry a single KB to the 4th pole & back, cycling through overhead, front rack, & Farmer’s on 1 side, the switch to the other side – can move from 1 position to the next as desired throughout, there is no designated amount of time required in any of the positions, but don’t put down the KB!
500m row or equivalent
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
9 pvc good mornings
6 pvc muscle cleans or muscle snatches
+
Every 3:00 for 15:00 (5 sets):
3 hang power cleans
6-9 dual DB Z press
+
5 rounds for reps:
2:00 of [10 alternating DB snatches + run to 2nd pole & back + remaining time burpees w/lateral hop/step over the DB]
:60 rest
+
3-5 sets:
:30/side plank
OR
mobility work
3 rounds as warm-up:
5 scap pull-ups
10 walking lunges
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
5-3-1-1-1 front squats, 20X1
3-2-1-1-1 strict supinated pull-ups – weight/assist as needed to make each set tough & unbroken
+
5 rounds for time w/7:00 cap:
5 dual DB thrusters
10 pull-ups
20 double-unders
*tough DBs that can still be done in unbroken 5s throughout
OR
For time w/7:00 cap:
21 thrusters, 115/75
42 CTB pull-ups
84 double-unders
+
3 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
10 prisoner good mornings
10 alternating dead bugs
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 clean-grip deadlifts, 21X1
:15-:30 top of ring/bar dip (push down on the bars/rings, neutral head/neck) or handstand hold/walk
+
AMRAP in 9:00:
1000/900m row/ski or 2000/1800m bike
max in remaining time [9/7 push-ups + 9 Russian kettlebells swings] or [6 strict handstand push-ups + 6 hang power cleans @ 115/75]
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work
10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
800m run w/wall ball
100/90/80 (MM/MF/FF) calories – your choice
100 box step-overs w/wall ball held any way
800m run w/wall ball
100 toes-to-bar or 40 bar muscle-ups (1 BMU = 2.5 toes-to-bar… I know, I know, math!)
100 wall balls
*partners run together with a single ball shared (can hand off to each other at any time)
*split all in-gym work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
