3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
:10-:30 plank or handstand hold
+
Every 3:00 for 15:00 (5 sets):
10-8-6-4-2 moderate/tough touch-and-go clean-grip deadlifts w/controlled descent
+
Death by:
min 1: 2 single-arm DB hang clean to overhead + 1 burpee over the DB
min 2: 4 single-arm DB hang clean to overhead + 2 burpees over the DB
min 3: 6 single-arm DB hang clean to overhead + 3 burpees over the DB
and so on adding 2 clean to overhead and 1 burpee each minute until you cannot complete the required total in the minute
+
3-5 sets:
16-20 alternating DB curls
16-20 band face pulls
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
10 alternating unweighted Turkish get-ups
15 hanging knee raises
+
Every :60 for 12:00 (4 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these catagories: bodyweight pull or press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension, or get-ups
+
24:00 @ sustainable effort:
max hang from bar up to :60
15/12 calories
max hollow hold up to :60
15/12 calories
:60 bear hug hold
15/12 calories
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc good mornings
5 pvc squats
+
Every :90 for 12:00 (4 sets of each):
1st: 5-7 R rear foot elevated split squats, 3010
2nd: 5-7 L rear foot elevated split squats, 3010
+
4 sets for total upper pulling reps:
3:00 of [400′ shuttle run (25′ out & back) + 250/200m row or equivalent bike/ski/Runner + max in remaining time tough upper pulling variation (CTB, MU, strict/kipping chin-over-bar, etc.]
:60 rest
+
3-5 sets:
5 dual DB Zottman curls
10-15 tricep band pressdowns
OR
mobility work
3 rounds as warm-up:
10 hollow-arch swings
3 nice & slow unweighted Jefferson curl
30 single-/double-unders
+
Every 3:00 for 15:00 (5 sets):
3 hang power snatches or hang power cleans
:15-:30 handstand hold or 3-6 tough strict handstand push-ups (can add a little deficit or go wall-facing if desired)
+
For time w/10:00 cap:
21 deadlifts
9 bar-facing burpees
15 deadlifts
15 bar-facing burpees
9 deadlifts
21 bar-facing burpees
+
3 sets:
:30 hollow hold or hollow rock
3 YTWs
+
optional mobility
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5 air squats w/alternating single-arm reach overhead at the bottom of each
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
5-4-3-3-3 front squats, 22X1
5-4-3-3-3 strict pronated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
AMRAP in 8:00:
2 dual DB squat cleans
4 dual DB alternating reverse lunges
6 toes-to-bar or V ups
OR
AMRAP in 8:00:
2 bar muscle-ups
4 knees-to-elbows
6 squat cleans, 135/95
+
3 sets:
10 calf raises
20 tibialis raises
OR
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
20/16 calories
8 med ball or sandbag ground-to-shoulder or 6 power cleans
4 wall walks or mat lengths handstand walk
*partners trade after each completed movement
*if opting for power cleans choose a weight that’s heavy enough that singles are the way to go
+
bis/tris/abs of choice or easy walk cool-down
