3 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 15:00 (5 sets of each):
1st: 8 alternating front rack reverse lunges
2nd: 8 dual DB bent-over DB rows
+
For time w/12:00 cap:
21 pull-ups
84 double-unders
84 wall balls
84 double-unders
21 pull-ups
+
3 sets:
16 alternating DB curls, light
:30-:60 superman hold
OR
mobility work
*both if time allows
2 rounds as warm-up:
10 alternating toe touches from plank
10 alternating prisoner tall kneeling to standing
4 standing broad jumps – sub-max, but build in effort as you go
+
6 sets:
3:00 of [3 power snatches or power cleans + 400m run (or equivalent) + max bar-facing burpees or strict handstand push-ups in remaining time]
2:00 rest
*heavier loads on the barbell are more important the maxing they gymnastics at the end again
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks
+
Every :90 for 15:00 (5 sets):
1st: 3 1 & 1/4 front squats
2nd: 3-6 strict supinated pull-ups – weight or band-assist as needed to ensure unbroken & challenging within the rep range
+
AMRAP in 7:00:
7 toes-to-bar
21 calories – your choice
14/21
21/21
and so on, adding 7 to the TTBs each round but keeping the calories @ 21 throughout
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
1.5 mile run or 3000m row or 6000m bike erg
100 pull-ups
200 push-ups
300 air squats
*trade off as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
:10-:20 hollow hold
10 push-ups
5 goblet squat curl to halo
+
Every 2:30 for 15:00 (6 sets):
5 back squats, 22X1
1 strict pull-ups – weighted or assisted to make each rep as challenging as possible
+
AMRAP in 7:00:
3 thrusters
35 double-unders
6/35
9/35
and so on, adding 3 reps to each round of thrusters but keep the DUs @ 35 throughout
*tough dual DBs or 135/95 barbell
+
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5/side plank rotations
:15-:30/side single-arm hang from bar
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
20:00 @ steady effort:
30m bear crawl
30m Farmer’s walk
300m row
30m bear crawl
30m Farmer’s walk
300m run
+
5:00-10:00 coach-led mobility
