3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc overhead squats
+
Every :90 for 15:00 (10 sets):
1 power clean
1 hang power clean from anywhere above the knees
1 shoulder-to-overhead
+
For time w/10:00 cap:
9 wall walks or mat lengths handstand walk
15 deadlifts, up to 155/225
21 push-ups
27 deadlifts
33 bar-facing burpees
+
3-5 sets:
10-14 alternating DB curls
10-14 band face pulls
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunges
15 hollow-arch swings
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD or lunge/pistol/wall sit movement/progression for any of these 3, as well
+
20:00 row/row/ski/run @ easily sustainable effort:
*begin every 5:00 (including the start) with 50′ bear crawl + 100′ walking lunges + 200′ Farmer’s walk
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
10 scap push-ups
5-10 scap pull-ups
5 pvc Kang squats
+
AMRAP in 24:00:
8 toes-to-bar
6 moderate/tough squats cleans
400m run or equivalent ski/bike/row
*load (and time) should make singles the way to go on the cleans/ground-to-shoulder)
+
3-5 sets:
:15-:30 hollow hold or rock
15 light band tricep pressdowns
OR
mobility work
3 rounds as warm-up:
10 alternating dead bugs
10 push-ups
:15 T superman hold
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 clean-grip deadlift, 21X1
8-10 dual DB bench or floor press
+
AMRAP in 7:00:
1 wall walk or mat length handstand walk
2 alternating DB snatches, tough
2/4
3/6
and so on, adding 1 wall walk or mat length & 2 DB snatches each round
+
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
2 wall walks or :30 handstand hold against wall or 2-3 mat lengths handstand walk
+
Every 3:00 for 15:00 (5 sets):
4 front squats, 20X1
2 unbroken strict pronated pull-ups – weight or band-assist as needed to make doubles tough each set
+
3 rounds for time w/12:00 cap:
16 pull-ups
24 walking lunges w/light/moderate dual DBs, KBs, or sandbag held any way
64 double-unders
+
3 sets optional:
8-12 calf raises
8-12 tibialis raises
OR
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
5 rounds for time w/partner w/30:00 cap:
100′ (2 x 25′ out & back) burpee broad jumps
run to 4th pole & back
500m row
*run together but trade off in-gym work as desired
+
bis/tris/abs of choice or easy walk cool-down
