Partner work

10:00 dynamic mobility work – coach-led
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For time w/a partner w/30:00 cap:
15 wall walks or mat lengths handstand walk
30 power cleans, up to 155/105
45 bar-facing burpees
1800m run
45 bar-facing burpees
30 power cleans
15 wall walks or mat lengths handstand walk
*partners trade off all work as desired with only 1 working at a time
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bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + couplet

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups
10 pvc good mornings
5 pvc overhead squats
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Every 3:00 for 15:00 (5 sets):
3 front squats
6-9/side 3-point DB rows or single-arm ring rows
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21-15-9 for time w/9:00 cap:
Single-arm DB thrusters, moderate/tough
CTB pull-ups
*can switch arms on the thrusters as desired throughout
*can sub 7/5/3 muscle-ups (ring or bar) for CTBs, only modify to chin-over-bar if you know you won’t be able to finish under the cap!
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5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/crawls/holds

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed hang from bar
:60 plank
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
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20:00 @ easily sustainable effort:
50′ bear crawl
100′ single-arm Farmer’s walk
150′ sand bag or med ball on shoulder carry
200′ shuttle run
25 calories
*25′ turnarounds for all of the out & backs
*can switch arms/shoulders as needed on the FW & carry
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5:00-10:00 coach-led mobility

WGM intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 Russian kettlebell swings
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Every 5:00 for 30:00 (6 sets):
3 power snatches – can be touch-and-go or singles
3 wall walks or 3-6 mat lengths handstand walk
300m run or equivalent rows/ski/bike if raining
*goal is to have at least 2:00 of rest each set – faster runners should go heavier on the barbell and do singles, while slower runner may want to go a bit lighter
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3-5 sets:
:15-:30 hollow hold or rock
8-12 light dual DB delt raises
OR
mobility work

Squat & upper pull strength/endurance + AMRAP

3 rounds as warm-up:
4 pull-ups
6 push-ups
8 air squats
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Every 3:00 for 15:00 (5 sets):
3-3-3-3-3 back squats
1 strict pronated pull-up – weight or use band assistance as needed to ensure 4 unbroken, tough reps
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AMRAP in 10:00:
5 toes-to-bar
10 dual DB @ sides (or sand bag or med ball on shoulder) walking lunges, moderate
5 toes-to-bar
10 dual DB @ sides (or bag/ball) walking lunges
20 calories
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5:00-10:00 coach-led mobility

Weightlifting strength + chipper

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
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15:00 to build to a tough/max set:
1 clean
1 shoulder-to-overhead
1 clean
*can drop & reset after the s2o
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For time w/12:00 cap:
45 dual DB hang clean to overhead
135 double-unders
45 burpees w/lateral hop over DB
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5:00-10:00 coach-led mobility work