3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
3 back squats, 22X1
6-9/side 3-point DB rows
+
For time w/10:00 cap:
21 pull-ups
18 front squats, light/moderate up to 135/95 from the ground
15 pull-ups
12 front squats
9 pull-ups
6 front squats
3 pull-ups
OR
For time w/10:00 cap:
9 squat cleans, light/moderate up to 155/105
8 bar muscle-ups
7 squat cleans
6 bar muscle-ups
5 squat cleans
4 bar muscle-ups
3 squat cleans
2 bar muscle-ups
1 squat clean
+
3 sets:
10-15 dual DB delt raises
10-15 band face pulls
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
20 alternating 90/90 sit
20 alternating unweighted windmills
:60 relaxed hang from the bar or :10-:20/side single-arm hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: handstand tech work – holds, strict, kipping, walk, etc.
min 2: kipping pull-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: :30 hollow hold or :10-:30 L-sit – any variation
+
20:00 @ sustainable effort:
2 laps around the gym single-arm KB or plate overhead carry
3 laps around the gym tough single-arm Farmer’s walk
400m row or equivalent
*can switch arms as desired throughout on the carries
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
9 pvc good mornings
6 pvc muscle snatches
+
Every 3:00 for 12:00 (4 sets of each):
4-3-2-1 hang power cleans or hang power snatches
4-8 dual DB Z press
+
4 sets for total calories:
3:00 of [400′ shuttle run + 8 moderate/tough deadlifts + max calories in remaining time]
:60 rest
+
3-5 sets:
8-12 tricep extensions – any variation
8-12 curls – any variation
OR
mobility work
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 alternating prisoner tall kneeling to standing
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
10 alternating front rack reverse lunges
2 strict pronated pull-ups – weight/assist as needed to make each set tough
+
AMRAP in 8:00:
2 bar muscle-ups or 4 toes-to-bar
8 wall balls
16 double-unders
+
3-5 sets:
12 calf raises
12 tibialis raises
OR
5:00-10:00 coach-led mobility work
Hinge & isometric shoulder strength + triplet chipper + accessory
3 rounds as warm-up:
10 prisoner good mornings
5/side side-lying windmills
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 clean-grip deadlifts, 21X1
:15-:30 handstand hold or mat lengths handstand walk
+
For time w/12:00 cap:
15 wall walks or mat lengths handstand walk
750m row or 600m run
45 Russian kettlebells swings or 15 tough sandbag or med ball ground-to-/over-shoulder
+
accumulate 2:00 hang from bar – 1-arm if possible!
+
coach-led mobility work
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00:
400m run
30 single DB box step-ups
20 pull-ups or 10 bar muscle-ups (1 BMU = 2 pull-ups)
*partners complete the run together but split all in-gym work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
