3 rounds as warm-up:
:30 hang from bar
10 pvc overhead or back squats
+
Every 3:00 for 12:00 (4 sets):
5 back squats, 20X1
3 strict pronated pull-ups, 11X0 – add weight/assistance as needed to make these tough but unbroken
+
For time w/15:00 cap:
80 dual DB hang squat cleans, 50/35/hand
40 bar muscle-ups
OR
80 sandbag squats
40 CTB pull-ups
*partition reps in each as needed
+
3 sets:
12-15 light dual DB delt raises
12-15 light band face pulls
OR
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 3:00 for 30:00 (5 sets of each):
1st: 5 power cleans or power snatches + 250/200m row or equivalent
2nd: 5 wall walks or 5 mat lengths handstand walk + 250/200m row or equivalent
+
3-5 sets:
12 tricep extensions – any variation
12 curls – any variation
OR
mobility work
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 air squats
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
3 front squats, 30X1
6-9/side 3-point DB rows
+
AMRAP in 8:00:
4 toes-to-bar
8 box step-overs w/wall ball
16 double-unders
OR
AMRAP in 8:00:
2 muscle-ups – ring or bar
6 alternating pistols
18 double-unders
+
3-5 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/partner:
100/90/80 row or ski erg calories
50 wall balls
50 pull-ups
50 wall balls
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
Upper press & hinge strength + couplet + accessory
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):
5-5-5-5-5 bench press, 30X1
10 tough Russian kettlebell swings
+
5 rounds for time w/10:00 cap:
10 dual DB power cleans
10 dual DB shoulder-to-overhead
*same load for both movements, should be tough for 1 of them…
+
3-5 sets:
8-12 band pull aparts
8-12 band face pulls
OR
5:00-10:00 coach-led mobility
