10:00 dynamic mobility work – coach-led
+
For time:
60 pull-ups
120 walking lunges w/heavy wall ball, sand bag, or med ball on the shoulder
1800m row
1200m run
60 pull-ups
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
6 pvc passthroughs
8 pvc good mornings
10 pvc squats – any variation
+
Every 3:00 for 15:00 (5 sets):
2 snatch-grip deadlifts, 31X1
2-3 wall walks or 2-3 mat lengths handstanding walk or 3-9 strict handstand push-ups or 3-12 kipping handstand push-ups
+
For time w/12:00 cap:
300m run
9 deadlifts, moderate up to 205/145
300m run
12 deadlifts
300m run
15 deadlifts
+
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
: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 @ sustainable effort:
500m row or ski
1 lap around the gym bear crawl
1 lap around the gym Farmer’s walk
1 lap around the gym med ball or sand bag bear hug or dual KB front rack carry
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
3 standing broad jumps – sub-maximal w/soft landing
+
5 sets:
:60 of [5-4-3-2-1 front squats or overhead squats from the ground + max in remaining time pull-ups, CTB pull-ups, toes-to-bar, or muscle-ups]
2:00 rest
*full clean/snatch counts as first rep
*so 5 reps on the 1st round, 4 on the 2nd, 3 on the 3rd, 2 on the 4th, and 1 on the 5th
+
AMRAP in 10:00:
500m row or equivalent bike/ski
35 wall ball on shoulder squats
20 V ups
+
3-5 sets:
10 band bicep curls
10 band tricep pressdowns
OR
mobility work
