For completion as warm-up:
15m toe walk
15m heel walk
15m inchworm
30m walking lunges
15 hollow-arch swings
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD or lunge/pistol/wall sit movement/progression for any of these 3, as well
+
20:00 @ easily sustainable effort:
50′ bear crawl
100′ bear hug carry
200′ Farmer’s walk
400m run or equivalent bike/ski/row
*25′ turnarounds
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
Every 6:00 for 30:00 (5 sets):
12-9-6-3-3 front or overhead squats – can be from the ground or rack
9-12 pull-ups or CTB pull-ups or 3-6 muscle-ups (bar/ring)
400m run or equivalent ski/bike/row
*load for challenging but unbroken sets on the barbell and at least 2:00 rest each set
+
3-5 sets:
:15-:30 hollow hold or rock
15 band tricep pressdowns
OR
mobility work
Upper press & hinge strength + triplet + accessory
3 rounds as warm-up:
10 alternating bird dogs
5 YTW
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 bench press, 30X1
5 touch-and-go clean-grip deadlifts
+
AMRAP in 7:00:
5 hang power cleans, moderate up to 85/135 (should be able to be done unbroken)
7 bar-facing burpees
18 double-unders
+
3 sets optional:
12 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
:30 handstand hold or 3 wall walks
+
15:00 to build to a max of 1 squat clean + 1 front squat
+
For time w/a partner:
600m row
45 thrusters, 45/35
30 toes-to-bar
30 toes-to-bar
45 thrusters, 45/35
600m row
*partners trade off completed movements
+
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
AMRAP in 28:00 w/partner:
40 row or ski erg calories
400m run
40 alternating DB snatches, tough!
40 burpees w/lateral hop/step over the DB
*partners run together but trade off all in-gym work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Squat & upper pull strength + choose your own couplet + accessory
3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 prisoner walking lunges
+
Every 3:00 for 15:00 (5 sets):
2 back squats, 22X1
4-8/side 3-point DB rows
+
5 rounds for time w/10:00 cap:
9 pull-ups
12 front or overhead squats, light up to 95/65
OR
5 rounds for time w/10:00 cap:
6 muscle-ups
9 overhead squats, moderate up to 115/75
+
3 sets:
12 plate/KB halos
12 dual DB/KB or barbell shrugs
OR
5:00-10:00 coach-led mobility
