2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10-15 wall balls
+
Every 2:30 for 15:00 (6 sets):
10 steps dual DB or sand bag or med ball (held any way) walking lunges
:10-:30 active hang from bar (top of scap pull-up) or :10-:30 chin-over-bar hold
+
For time w/10:00 cap
50 double-unders
10 pull-ups
10 V ups
40/10/10
30/10/10
20/10/10
10/10/10
*CTB if proficient enough to have a shot to finish under the cap
+
3 sets:
5/side band Pallof press
:15-:30/side star plank
OR
mobility work
3 rounds as warm-up:
10 alternating toe touches from plank
10 alternating single-arm Russian kettlebell swings
:30 supine plank or table hold
+
Every 2:30 for 15:00 (6 sets):
3-5 clean-grip Romanian deadlifts, moderate & controlled (something like 3011)
3-5 moderate bench press – your choice barbell, dual DBs, floor press
+
AMRAP in 10:00:
30 burpees
60 alternating DB snatches
30 burpees
max in remaining time calories – your choice
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 front squat
1 strict pronated CTB pull-up – band-assist or load as needed to make each tough
+
AMRAP in 12:00:
12 toes-to-bar or 4 bar muscle-ups
12 wall balls
12 calories – your choice
12 wall balls
+
5:00-10:00 coach-led mobility
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/a partner:
500m row
10 wall walks
500m row
50 deadlifts, light up to 135
500m row
150 double-unders
*partners split all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
+
Every 3:00 for 15:00 (5 sets):
2 back squats
4-6/side 3-point DB rows, 30X0
+
For time w/7:00 cap:
42-30-18 walking lunges w/wall ball @ shoulder
21-15-9 toes-to-bar
OR
3 rounds for time w/7:00 cap:
9 bar muscle-ups
15 L leg pistols
15 R leg pistols
+
5:00-10:00 coach-led mobility
