3 rounds as warm-up:
5 prisoner good mornings
10 pvc passthroughs
10 alternating toe touches from plank
+
Every 3:00 for 15:00 (5 sets):
3 snatch-grip deadlifts
6 standing dual DB Arnold presses
+
AMRAP in 10:00:
10 burpees
20 Russian kettlebell swings
40 double-unders
OR
5 rounds for time:
10 burpee box jump-overs
20 alternating DB snatches, 50/35
+
5:00-10:00 coach-led mobility
notes: only perform (80) single-unders if you can’t do at least 10 doubles within a :60 window, otherwise select a number you believe is doable in that time and stick to it even if they fall apart a bit
10:00 dynamic mobility work – coach-led
+
5 rounds for time w/30:00 cap:
800m run or row
20 dual DB squat cleans, tough!
20 pull-ups or 10 bar muscle-ups
*partners split all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5-10 strict pull-ups
+
Every 2:30 for 15:00 (6 sets):
2 power cleans
1 shoulder-to-overhead
OR
3 power snatches
*build to tough
+
For time w/10:00 cap:
400m run
30 ground-to-overhead, up to 135/95
200m run
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
5/side side lying windmills
5 slow prisoner Kang squats
+
Every 2:00 for 12:00 (6 sets):
1 clean pull
2 squat cleans
*moderate loads
+
3 rounds for time w/12:00 cap:
400m run (or 400m row or .5 mile bike if raining)
21 light thrusters
12 toes-to-bar
*thrusters should be able to be completed unbroken at least when fresh, no heavier than 75/55 today but even empty bar works!
+
2 sets not for time:
15/side band external rotations
15/side band internal rotations
:30 supine plank
