3 sets as warm-up:
5/side light single-arm/single-leg DB Romanian deadlifts, 3111
5-10 push-ups or dips
:20 hollow rock
Every :90 for 15:00 (5 sets of each):
1st: 2 snatch-grip deadlifts, 3030
2nd: 2-4 strict handstand push-ups – add deficit if 4 is easy, go piked off a box or heavy seated-on-floor DB presses if these aren’t there yet…
+
4 sets for even reps:
:30 kettlebell swings – overhead if possible
:30 burpees
:30 row
:90 rest
+
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
3 inchworms, slow & controlled walking hands out as far as possible each time
10 1 & 1/4 air squats
:10 hollow rock
:10 hollow hold
Every :90 for 12:00 (4 sets of each):
1st: 10 alternating front rack reverse lunges
2nd: 1 strict pull-up + 3 kipping pull-ups + 5 toes-to-bar
*lots of options for the pulling complex, goal is to find movement variations that get easier as you go and can be completed either unbroken or within a :30 window if breaks are required… so could look like 1 bar muscle-up + 3 strict pull-ups + 5 toes-to-bar for some, or :05 chin-over-bar hold + 3 toes-to-bar bar + :05 dead hang for others…
+
For time w/12:00 cap:
150 wall balls!
+
5:00-10:00 mobility work – coach-led
On a single 15:00 running clock in teams of 3:
Score 1: 1600m run
Score 2: AMRAP of 120 double-unders + 20 bar-facing burpees + 15 power cleans @ 95/65
*trade off at any point w/only 1 person at a time running and 1 person at a time working on the AMRAP… when the run is completed all 3 team member chip away at the AMRAP as needed, but still only 1 may work at a time
+
optional 3 sets not for time:
10 alternating 1-arm DB curl & press
15 glute-ham sit-ups
Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (12 band pull-aparts + 6 Russian kettlebell swings + 6 goblet squats)
Every :90 for 15:00 (4 sets of each):
1st: 2 back squats, 20X1
2nd: 3-4/side heavy 3-point DB rows (hand on bench/box)
+
3 rounds for time:
16 1-arm DB thrusters, switch arms every 4 reps
12 toes-to-bar
+
5:00-10:00 coach-led mobility
3 sets as warm-up:
2 wall walks
:15 rest
:15 row @ tough but not max effort
:60 rest
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics movement of choice – any hanging or inverted movements, if performing full reps select a number that is achievable within a :30 window each round
2nd: :05-:10/side bottom of pistol hold (foot flat, full depth, use support if needed) OR 6-10 alternating pistols
+
10:00 @ 70% effort – reeaaaaaaal nice & easy-like again:
15m crab walk
10 single-arm DB hang clean to overhead, switch after 5 each round
15m bear crawl
:20 hollow rock
+
2 sets:
:10 bike easy
:50 bike hard – oh boy…
5:00 rest
3 rounds as warm-up:
1/side alternating Turkish get-up + windmill, moderate & slow/controlled throughout
4 burpees w/strict push-up @ bottom and high jump @ top
Every :90 for 12:00 (8 sets) building so last couple sets are challenging:
1 clean-grip deadlift
1 clean pull
1 power clean
+
For time w/12:00 cap:
600m run
40 overhead kettlebell swings, moderate load you could do 15-20 unbroken to start
400m run
40 Russian kettlebell swings, same weight as first set
200m run
+
5:00-10:00 coach-led mobility work
