3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups
10 pvc good mornings
5 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 40X1
16-9/side 3-point DB rows or single-arm ring rows
+
For time w/9:00 cap:
45 pull-ups
45 front squats, 95/65
OR
For time w/9:00 cap:
21 muscle-ups – your choice bar/ring
21 overhead squats, 135/85
+
3 sets:
20 alternating DB curls
20 alternating DB presses
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed hang from bar
:60 plank
+
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 @ easily sustainable effort:
20 calories
10 med ball or sand bag walking lunges, light
:30 2-arm hang from bar
10 med ball or sand bag squats
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 light alternating DB snatches
+
AMRAP in 36:00 w/partner:
2 wall walks
4 deadlifts, up to 225/155
12 calories – your choice bike/row/ski
*partners alternate completed rounds
+
3-5 sets:
:15/side plank
12-15 light dual DB delt raises
OR
mobility work
2 rounds as warm-up:
5 V ups
10 push-ups
15 air squats
+
Every 3:00 for 15:00 (5 sets of each):
6 alternating reverse barbell lunges – your choice front/back
6 strict pronated pull-ups – band-assist as needed to get to 6 unbroken each set!
+
AMRAP in 7:00:
2 toes-to-bar
4 wall balls
4/8
6/12
and so on, adding 2 to the toes-to-bar and 4 to the wall balls each round
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
Every :90 for 15:00 (10 sets):
1 power clean
1 shoulder to overhead
+
For time w/10:00 cap:
50 single-arm DB snatches
50 single-arm DB hang clean to overhead
10 shuttle runs (1 = 25′ out & back)
*same moderate DB load for both movements
+
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/a partner:
[6 dual DB thrusters + 6 pull-ups]
4 shuttle runs (1 = 25′ over & back]
14/12 calories
*partners trade off completed movements (thrusters and pull-ups count as 1 movement) throughout
+
bis/tris/abs of choice or easy walk cool-down
