3 rounds as warm-up:
5 scap pull-ups
10 pvc passthroughs
5 pvc overhead squats w/pause in the hole
+
Every 3:00 for 15:00 (5 sets):
3 1 & 1/4 back squats
3 unbroken strict pronated pull-up – weight/assist as needed (heavier/less-assisted than last week)
+
AMRAP in 10:00:
10 toes-to-bar
10 dual DB walking lunges
40 double-unders
10 dual DB walking lunges
or
For time w/10:00 cap:
100 double-unders
20 muscle-ups (bar or ring)
100′ (2 x 25 out & back) dual DB overhead walking lunges
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
3 rounds of [800m run + 40 alternating DB snatches]
+
3:00 rest
+
1000m row
100 burpees over the rower
*partners trade off all work as desired
+
bis/tris/abs of choice or easy walk cool-down
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10-20 hollow arch swings (baby kips)
:30 hollow rock
:30 arrested superman
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ continuous, sustainable effort:
4 alternating light Turkish get-ups OR 6-12 mat lengths handstand walk
1 lap dual KB front rack or ball/bag bear hug carry
500m row (or 500m ski erg or 1000m bike erg or .6 mile Echo Bike)
1 lap dual KB front rack or ball/bag bear hug carry
60 double-unders
1 lap dual KB front rack or ball/bag bear hug carry
+
5:00-10:00 coach-led mobility
Weightlifting/push/cyclical repeats + accessory work
3 rounds as warm-up:
5/side side lying windmills
5 slow prisoner Kang squats
+
5:00-10:00 movement prep
+
For load every 3:00 for 24:00 (8 sets):
1 power clean or 1 power snatch
5 handstand push-ups (strict if possible) or 5-10 perfect push-ups
150m row or equivalent ski/bike
*build a heavy final 2-3 reps, keep the gymnastics work solid, your choice for intensity on the row/bike/ski
+
3 sets not for time:
5 YTWs
:30/side plank
