3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
6 scap push-ups or push-ups
6 alternating prisoner tall kneeling to standing
+
Every :90 for 15:00 (5 sets):
1st: 3 front squats, 22X1
2nd: 3 strict pronated pull-ups – weight or band-assist as needed to make 3 unbroken & challenging
+
21-15-9 for time w/9:00 cap:
Dual DB squats, heavy
CTB pull-ups
OR
3 rounds for time w/10:00 cap:
7 front squats, 185/125 from the ground
7 ring muscle-ups
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00:
10 wall walks
30 Russian kettlebell swings
500m row
*trade off as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5/side plank rotations
:05-:10/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
+
15:00 for completion:
1 lap around the gym bear hug carry
1 lap around the gym Farmer’s walk
1 lap around the gym bear crawl
500m row or equivalent
+
5:00-10:00 coach-led mobility
2 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: 5/side single-arm/single-leg DB crossbody Romanian deadlift
2nd: 5/side single-arm DB Z press
+
AMRAP in 7:00:
500m row or 1000m bike erg or 500m ski erg
+
rounds in remaining time of [7 dual DB hang power cleans + 7 burpees]
+
3 sets:
10 alternating DB curls
:60 plank
OR
mobility work
*both if time allows
3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating prisoner tall kneeling to standing
+
Every 6:00 for 5 sets:
4 squat clean singles
8-12 toes-to-bar OR 2-6 bar muscle-ups
400m row or equivalent
*build in load as you go
*adjust loading/reps/distance to allow for 2:00-3:00 rest each interval
+
5:00-10:00 coach-led mobility
