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 or pogo jumps
+
Every 3:00 for 12:00 (4 sets):
5 back squats, moderate
3 strict pronated pull-ups – use band-assistance or add load as needed to make these unbroken & tough
+
Every 3:00 for 12:00 (4 sets):
5 snatch-grip deadlifts, moderate
:30 L-sit or 10-15 push-ups or 3 wall walks
+
For time:
500m row or 500m ski erg or 1000m bike erg or .7 mile Echo Bike or 400m Air Runner
+
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
20 alternating windmills
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: pull-up or ring muscle-up tech
min 2: handstand or dip tech
min 3: box jump or jump rope tech
+
20:00 @ sustainable effort:
1 lap around the gym tough Farmer’s walk
2 laps around the gym tough bear hug carry
30/24 calories
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 5:00 for 30:00 (6 sets):
400/350m row
10 bar-facing burpees
5 power cleans – moderate singles
*should have at least :60 rest again each round, if less on any round adjust any of the movements accordingly on the next
+
3-5 sets:
8-12 tricep extensions – any variation
8-12 curls – any variation
OR
mobility work
3 rounds as warm-up:
5 scap pull-ups or toes-to-bar
10 air squats
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
2 front or overhead squats
6-8/side 3-point DB rows
+
AMRAP in 7:00:
7 pull-ups – CTB if proficient enough for consistent singles
7 front or overhead squats, up to 115/75
21 double-unders
+
3 sets:
12-15 calf raises
12-15 tibialis raises
OR
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
3 nice & slow unweighted Jefferson curl
10-15 push-ups
:15-:30 active hang from bar (top of scap pull-up)
+
15:00 to build to a tough clean & jerk single
+
For time:
10-7-4 wall walks or mat lengths handstand walk
30-21-12 calories
+
3 sets:
:30 supine plank
:30 hollow hold
+
coach-led mobility
