3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
3 standing broad jumps – sub-maximal w/soft landing
+
5 sets:
:60 of [3 front squats or overhead squats from the ground + max in remaining time pull-ups, CTB pull-ups, toes-to-bar, or muscle-ups]
2:00 rest
*full clean/snatch counts as first rep
+
AMRAP in 10:00:
15 wall balls
15 row calories
+
3-5 sets:
8-12 band bicep curls
8-12 band tricep pressdowns
OR
mobility work
3 rounds as warm-up:
10 alternating dead bugs
25′ bear craw
25′ prisoner walking lunges
+
15:00 to build to a tough (max?) set of 1 clean-grip deadlift + 1 power clean + 1 shoulder-to-overhead
+
For time w/12:00 cap:
24 deadlifts, moderate up to 255/155
8 wall walks or 12 mat lengths handstand walk or 24 strict handstand push-ups
400m run
8 wall walks or 12 mat lengths handstand walk or 24 strict handstand push-ups (this set can be different than the 1st set if you’d like)
24 deadlifts
+
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
5 1 & 1/4 back squats
3 strict pronated pull-ups – add load or assist as needed to make all sets tough
+
3 sets for reps:
3:00 of [16 toes-to-bar (or 8 bar muscle-ups)+ 16 dual DB walking lunges + 16 calories]
:60 rest
*pick up where you left off each round
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
For time:
200′ bear crawl (4 x 25′ out & back)
40 deadlifts, light up to 185/125
60 dual DB shoulder-to-overhead, moderate/tough – sets of 10 shoulder challenging
80 deadlifts
100 bar-facing burpees
1200m row
*trade off all work as desired w/only 1 partner working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
5 pvc overhead squats w/:03 pause in the hole of each (or a couple Sotts presses)
+
Every 3:00 for 15:00 (5 sets):
4-6 front squats
6-8/side 3-point DB rows
+
For time:
42-30-18 wall balls
21-15-9 pull-ups
*so 42/21, 30/15, 18/9
OR
9-7-5-3-1 for time:
Overhead squats, up to 135/95
Muscle-ups – your choice bar/ring
+
5:00-10:00 coach-led mobility
