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):
3 clean-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
+
21-15-9 for time w/10:00 cap:
Power cleans, up to 135/95
Bar-facing burpees
OR
For time w/10:00 cap:
30 power snatches, up to 135/95
30 handstand push-ups, strict if any chance to complete under the cap
+
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:
300m row or equivalent
2 wall walks
100′ 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
+
Every 3:00 for 12:00 (4 sets):
5 front squats or overhead squats from the ground
10 hard calories – you choice bike/row/ski
*full clean/snatch counts as first rep
+
AMRAP in 10:00:
25 toes-to-bar
25 wall balls
25 row calories
25 wall balls
+
3-5 sets:
10 band bicep curls
10 band tricep pressdowns
OR
mobility work
3 rounds as warm-up:
10 alternating dead bugs
2 slow wall walks (or 2-3 mat lengths handstand walk or 25′ bear crawl)
+
Every 2:30 for 15:00 (6 sets):
1 power clean
1 hang power clean from just belw the knees
1 hang power clean from anywhere above the knees
+
For time:
400m run
40 dual DB hang power cleans
40 dual DB shoulder-to-overhead
400m run
*same weight for both DB movements, should be moderate/tough for at least 1 of them
+
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 22X1
2 strict supinated pull-ups – add load or assist as needed to make all sets tough
+
3 sets for reps:
3:00 of [40 double-unders + 16 dual DB walking lunges + 8 pull-ups (CTB if possible!)]
:60 rest
OR
3 sets for total reps:
3:00 of [40 double-unders + 16 alternating pistols + 4 bar muscle-ups]
:60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility
2 rounds for completion @ easy effort:
60 single-unders
6 alternating Turkish get-ups
+
Every :90 for 12:00 (8 sets):
1 snatch balance w/pause in the hole
1 snatch balance w/no pause
1 overhead squat
+
20:00 @ sustainable pace/effort:
300m run or equivalent
:30 hang from bar
:60 plank
:30 hang from bar
:60 wall sit
+
bis/tris!
