10:00 dynamic mobility – coach-led + AMRAP in 20:00: 5 pull-ups 10 push-ups 15 air squats *those interested in an unusually cool Murph can hit that up instead… + walk cool-down or coach-led mobility
2 rounds as warm-up: :15-:30 relaxed hang from bar 5 pvc passthroughs 5 overhead squats w/pvc pipe or empty bar + Every 2:30 for 15:00 (6 sets): 1 thruster 2 front squats OR 15:00 to build to a max complex of 1 squat clean thruster + 1 squat clean + 1 front squat *get in
For completion as warm-up: 15m toe walk 15m heel walk 30m bear crawl 30m walking lunge 30 light band good mornings :30 relaxed hang from bar + Every :60 for 10:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech + 20:00 @ easy effort: 30m Farmer’s walk 300m row
3 rounds as warm-up: 5 push-ups w/alternating toe touch from plank each rep :10-:20 hang from bar 5 air squats w/alternating reach overhead + 5 sets @ sustainable effort: 3:00 of [5 power snatch singles + 10 burpees w/lateral hop/step over the bar + row/ski/bike calories in remaining time] 3:00 rest + 5:00-10:00 coach-led mobility