3 rounds as warm-up:
10 prisoner walking lunges
5 slow scap push-ups
5 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3 overhead squats
3 strict supinated pull-ups – weight/assist as needed to make triples challenging but unbroken
+
For time w/10:00 cap:
3 rounds of [10 toes-to-bar + 10 front or overhead squats up to 135/95]
3:00 rest
3 rounds of [10 toes-to-bar + 10 alternating front rack reverse lunges]]
*your choice front or overhead squats for the first
*same weight for both couplets
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
:30 handstand hold or plank
+
Every :90 for 15:00 (5 sets of each):
1st: 5 clean-grip deadlifts, 31X1
2nd: 5 dual DB bench press or floor press, 4010
+
For time w/10:00 cap):
400m row (or equivalent ski/bike)
20 burpees
40 single-arm DB hang power clean to overhead
20 burpees
400m row
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
For time w/partner w/24:00 cap:
800m run
+
3 rounds:
30 dual DB squat cleans
40 toes-to-bar
50 calories – your choice
*run is performed together, once that is completed trade off all in-gym work as desired with only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
3 hang power cleans from anywhere above the knees
6 dual DB Z presses
+
AMRAP in 8:00:
8 T hand-release push-ups
16 Russian kettlebell swings
24 double-unders
OR
AMRAP in 8:00::
4 strict handstand push-ups
8 alternating DB hang snatches, tough
24 double-unders
+
5:00-10:00 coach-led mobility
