Something Murph-y

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
1600m run
max in remaining time of [4 pull-ups + 8 push-ups + 12 air squats]
*partners trade switch every 400m on the run and every completed round on the in-gym work
+
bis/tris/abs of choice or easy walk cool-down

Hinge & static press strength + triplet

3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
3 hang power cleans from just below the knees
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
AMRAP in 7:00:
2 wall walks or 2 mat lengths handstand walk
7 deadlifts, light/moderate up to 185/125
14/12 calories
+
5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/crawls

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
15m crab walk
:60 relaxed hang from bar
:30 handstand hold or :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
+
15:00 @ easily sustainable effort:
300m row or equivalent
200′ Farmer’s walk
100′ bear hug carry
+
5:00-10:00 coach-led mobility

SL & SA pull strength + repeats + accessory

3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
:30 supine plank or table hold
+
Every 3:00 for 15:00 (5 sets):
10-12 walking lunge steps – load w/single DB/KB held any way, or med ball or sand bag on the shoulder
10-12 alternating DB rows from plank
+
3 sets for total pull reps:
3:00 of [200m row (or bike/ski equivalent) + 20 wall balls + max in remaining time tough upper body pull]
:60 rest
*your choice ring muscle-ups, bar muscle-ups, strict pull-ups, CTB pull-ups, pull-ups, toes-to-bar, make it something challenging!
+
3-5 sets:
10 bicep movement of choice
5/side plank clamshells
OR
mobility work

Squat & upper pull strength + triplet

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
5 back squats, 20X1
3 strict pronated pull-ups – band-assist or load as needed to make them challenging but unbroken throughout
+
For time w/10:00 cap:
45 toes-to-bar
90 goblet walking lunges
45 calories – your choice
+
5:00-10:00 coach-led mobility

Weightlifting tech + aerobic/carries/things

3 rounds easy:
5 pvc passthroughs
5 pvc overhead squats
5 pvc snatch balances
10 alternating toes touches from plank
+
Every :90 for 15:00 (10 sets):
1 power clean
1 split jerk
*light/moderate loads w/continued emphasis on improving jerk tech
+
AMRAP in 15:00:
200′ shuttle run
100′ Farmer’s walk
10 burpees
+
bis/tris!