For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
:30 hollow hold
: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
+
20:00 @ sustainable effort:
500m row or equivalent
50′ bear crawl
200′ med ball or sand bag bear hug carry
50′ bear crawl
+
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):
3 power clean singles
12/9 calories
*moderate/tough but solid cleans followed by a tough row
+
For time w/10:00 cap:
21 dual DB shoulder-to-overhead or strict handstand push-ups
50 Russian kettlebell swings
15 dual DB shoulder-to-overhead or strict handstand push-ups
500m row or equivalent ski/bike
9 dual DB shoulder-to-overhead or strict handstand push-ups
+
3-5 sets:
:15-:30 hollow hold or rock
10-15 light band pull-aparts
OR
mobility work
3 rounds as warm-up:
5 prisoner Kang squats
5-10 hanging knee raises
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, 40X1
5-4-3-2-1 strict supinated pull-ups, as tough as possible
+
For time w/12:00 cap:
20 pull-ups
30 wall balls
400m run
30 wall balls
20 toes-to-bar
OR
For time w/12:00 cap:
10/7 muscle-ups – ring or bar
20 dual DB thrusters
400m run
20 dual DB thrusters
10/7 muscle-ups
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
+
15:00 to build to a snatch max (any variation
+
3 sets for total reps:
3:00 of [4 burpees w/lateral hop over the DB + 8 alteranting DB snatches + 24 double-unders]
:60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility work
3 rounds for completion @ easy effort:
40 single-unders
4 alternating Turkish get-ups
+
Every :60 for 12:00 (12 sets)
1 snatch balance
1 overhead squat
+
20:00 @ sustainable pace/effort:
:15 L sit – pick a variations that allows for an unbroken :15 when fresh
15 calories – your choice bike/row/ski
:30 hollow
150′ Farmer’s walk (3 x 25′ out & back)
:30 plank
:60 hang from bar
+
bis/tris!
10:00 dynamic mobility work – coach-led
+
For time w/30:00 cap:
800m run
5 rounds of [24 goblet squats + 12 pull-ups]
800m run
5 rounds of [24 alternating goblet box step-ups + 12 toes-to-bar]
800m run
*trade off every 400m on the run and as desired for all in-gym work w/1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
