Partner stuff!

10:00 dynamic mobility work – coach-led
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For time:
20 wall walks
40 power cleans, light/moderate up to 135/95
60 bar-facing burpees
80 deadlifts, same weight as cleans
100 push-ups
1200m row
*trade off all work as desired w/only 1 partner working at a time
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bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + out & back chipper

3 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
5 pvc overhead squats w/:03 pause in the hole of each (or a couple Sotts presses)
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Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 & 1/4 front squats
6-8 alternating DB rows from plank
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For time:
300m row or equivalent bike/ski
150′ dual DB or bag/ball on shoulder walking lunges
300m run
150′ dual DB or bag/ball on shoulder walking lunges
300m row or equivalent bike/ski
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5:00-10:00 coach-led mobility

Gymnastics skill + aerobic

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
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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 @ sustainable effort:
300m row or equivalent
:30/side plank
150′ med ball or sand bag bear hug carry
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5:00-10:00 coach-led mobility

Weightlifting + chipper + accessory

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
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Every 3:00 for 15:00 (5 sets):
2 power clean singles
12/9 calories
*tough but solid cleans followed by a tough row
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For time w/10:00 cap:
50 double-unders
50 alternating DB snatches
50 double-unders
50 row calories
50 double-unders
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3-5 sets:
:15-:30 hollow hold or rock
10-20 light bent-over band pull-aparts
OR
mobility work

Squat & upper pull strength + chipper

3 rounds as warm-up:
5 prisoner Kang squats
:30 top of hanging knee raise hold
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Every 3:00 for 15:00 (5 sets):
5 back squats, 22X1
1 strict pronated pull-up, as tough as possible
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For time w/12:00 cap:
40 wall balls
40 pull-ups
400m run
40 wall balls
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5:00-10:00 coach-led mobility

Weightlifting testing + intervals

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 ground-to-overhead max – your choice c&j/snatch, power/full
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5 sets for total calories:
2:00 of [9 deadlifts + 7 hang power cleans + 5 shoulder-to-overhead + max in remaining time calories]
:60 rest
*moderate/tough up to 155/105,
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5:00-10:00 coach-led mobility work