3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every :90 for 12:00 (4 sets of each):
1st: 8-10 L arm suitcase deadlift
2nd: 8-10 R arm suitcase deadlift
+
4 sets for total burpees:
3:00 of [16 alternating DB snatches + 12 burpees w/lateral hop/step over the DB + max in remaining time calories]
:60 rest
+
3-5 sets:
12-15 tricep extensions – any variation
12-15 curls – any variation
OR
mobility work
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
4-3-2-2-2 front squats, 22X1
4-3-2-2-2 strict pronated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
For time w/10:00 cap:
21 thrusters, up to 95/65
9 pull-ups – CTB if proficient enough for quick singles
15 thrusters
15 pull-ups
9 thrusters
21 pull-ups
OR
For time w/10:00 cap:
9 overhead squats, 135/95
5 ring muscle-ups
7 overhead squtas
7 ring muscle-ups
5 overhead squats
9 ring muscle-ups
+
3 sets:
10 calf raises
20 tibialis raises
OR
5:00-10:00 coach-led mobility work
Weightlifting & gymnastics press strength + choose your own triplet
3 rounds as warm-up:
1-2 slow wall walks or mat lengths handstand walk
3 nice & slow unweighted Jefferson curl
:30-:60 relaxed hang from bar
+
Every 3:00 for 15:00 (5 sets):
2 hang power snatches or hang power cleans
:15-:30 handstand hold or 4-8 tough strict handstand push-ups (can add a little deficit or go wall-facing if desired)
+
AMRAP in 8:00:
2 power cleans
4 deadlifts
8 perfect push-ups or handstand push-ups
*up to 135/95
OR
AMRAP in 8:00:
mat lengths handstand walk
*begin minutes 0/2/4/6 with 12 deadlifts + 9 hang power cleans @ 155/105
+
accumulate 10-20 slow hollow arch rolls
+
coach-led mobility
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
250/200m row or ski erg or 500/400m bike erg or 200m Air Runner
50′ walking lunges w/wall ball
10 toes-to-bar or 5 muscle-ups
*partners trade after each completed movement
+
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 3:00 for 15:00 (5 sets):
10-8-6-4-2 moderate/tough touch-and-go clean-grip deadlifts w/controlled descent
+
Death by:
min 1: 2 single-arm DB hang clean to overhead + 1 burpee over the DB
min 2: 4 single-arm DB hang clean to overhead + 2 burpees over the DB
min 3: 6 single-arm DB hang clean to overhead + 3 burpees over the DB
and so on adding 2 clean to overhead and 1 burpee each minute until you cannot complete the required total in the minute
+
3-5 sets:
16-20 alternating DB curls
16-20 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
10 alternating unweighted Turkish get-ups
15 hanging knee raises
+
Every :60 for 12:00 (4 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these catagories: bodyweight pull or press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension, or get-ups
+
24:00 @ sustainable effort:
max hang from bar up to :60
15/12 calories
max hollow hold up to :60
15/12 calories
:60 bear hug hold
15/12 calories
+
5:00-10:00 coach-led mobility
