Squat & upper pull strength + death by + accessory
3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 air squats
15 double-unders or single-unders
+
Every 3:00 for 15:00 (5 sets):
3-4 back squats, 21X1
6-8 dual DB/KB bent-over rows
+
Death by::
min 1: 1 pull-up + 2 wall balls
min 2: 2 pull-ups + 4 wall balls
min 3: 3 pull-ups + 6 wall balls
and so on, adding 1 pull-up & 2 wall balls each minute until you can no longer complete the required reps
+
3 sets:
7-10 dual DB delt raises
7-10 shrugs
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
10 toes-to-bar
+
For total calories w/partner:
8:00 of [row while partner holds a plank]
4:00 rest
8:00 of [ski erg while partner holds a sandbag, med ball, or dual KBs in a bear hug or front rack]
4:00 rest
8:00 of [bike erg calories while partner hangs from a bar]
*trade off as desired throughout, but calories cannot be accumulated unless partner is holding there plank/rack/hang
+
accessory work or mobility of choice
Single-leg hinge & upper press strength + intervals + accessory
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
Every :90 for 12:00 (4 sets of each):
1st: 6-8 L leg single-arm crossbody DB Romanian deadlift
2nd: 6-8 R leg single-arm crossbody DB Romanian deadlift
+
4 sets for total burpees:
3:00 of [16/13 calories + 16 alternating DB snatches + max in remaining time burpees w/lateral hop/step over the DB]
:60 rest
+
3-5 sets:
12-16 tricep extensions – any variation
12-16 curls – any variation
OR
mobility work
3 rounds as warm-up:
6 scap pull-ups or strict pull-ups
12 walking lunges
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
5 front squats, 22X1
5 strict supinated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken each set
+
For time w/12:00 cap:
20 toes-to-bar
30 dual DB or sandbag or med ball squats
20 toes-to-bar
30 dual DB or sandbag or med ball walking lunges
20 toes-to-bar
+
3 sets optional:
8-10 calf raises
16-20 tibialis raises
OR
5:00-10:00 coach-led mobility work
Weightlifting & press strength + choose your own triplet
3 rounds as warm-up:
1-2 slow wall walks or mat lengths handstand walk
3 nice & slow unweighted Jefferson curl
:30-:60 relaxed hang from bar
+
Every 3:00 for 15:00 (5 sets):
3 power clean or power snatch singles
:15-:30 top of dip support or 3-6 strict dips (any variation – rings/bar/bench)
+
AMRAP in 8:00:
5 push-ups
3 dual DB deadlifts
2 dual DB hang power cleans
OR
AMRAP in 8:00:
2 strict handstand push-ups
3 kipping handstand push-ups
5 deadlifts, moderate/tough up to 175/275
+
coach-led mobility
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
20/16 row or ski erg calories
15 wall balls
100′ tough Farmer’s walk or 5 muscle-ups
*partners trade after each completed movement
+
bis/tris/abs of choice or easy walk cool-down
