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!
10:00 dynamic mobility work – coach-led
+
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
+
bis/tris/abs of choice or easy walk cool-down
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)
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 & 1/4 front squats
6-8 alternating DB rows from plank
+
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
+
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
:30/side plank
150′ med ball or sand bag bear hug 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 15:00 (5 sets):
2 power clean singles
12/9 calories
*tough but solid cleans followed by a tough row
+
For time w/10:00 cap:
50 double-unders
50 alternating DB snatches
50 double-unders
50 row calories
50 double-unders
+
3-5 sets:
:15-:30 hollow hold or rock
10-20 light bent-over band pull-aparts
OR
mobility work
