2 rounds as warm-up:
10 alternating bird dogs
10 alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 12:00 (6 sets):
3-3-2-2-1-1 squat cleans – all singles, so reset on ground even on the multi-rep sets
+
3 rounds for total reps:
5:00 strict pull-ups or bar muscle-ups
:60 rest
5:00 of [15/12 calories + 60 double-unders]
+
3 sets:
4-5 dual DB Zottman curls
:30-:60 hollow hold
OR
mobility work
*both if time allows
3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
+
5-4-3-2-1 snatch-grip deadlifts; begin a set every 2:00
+
3 rounds for time w/15:00 cap:
400m run
30 alternating DB snatches
20 line-facing burpees
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 prisoner walking lunges
5 scap pull-ups
2 wall walks
+
Every 3:00 for 15:00 (5 sets):
10 alternating reverse lunges w/bar on back
5/side 3-point DB row
+
AMRAP in 7:00:
3 toes-to-bar
18 wall balls
6/18
9/18
12/18
and so on…
OR
AMRAP in 7:00:
1 muscle-up – your choice bar or ring
3 front squats, 185 (from ground)
2/3
3/3
4/3
and so on…
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
AMRAP in 18:00 w/a partner:
600m run
10-20-30… ground-to-overhead, up to 115/75
*so 600/10, 600/20, 600/30, and so on…
*partners split the run 300m/300m and trade off as desired on the barbell
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc squats – back or overhead
+
Every 3:00 for 15:00 (5 sets):
2 front squats, 20X1
4-8 unbroken strict CTB pull-ups – band-assist as needed
+
AMRAP in 10:00:
200m ski erg or 250m row or 500m bike erg
10 dual DB squat cleans
+
5:00-10:00 coach-led mobility
