3 rounds as warm-up:
10 alternating toe touches from plank
10 hollow-arch swings (baby kips)
10 air squats
+
Every 2:00 for 10:00:
5-4-3-2-1 power cleans
+
2 rounds for time w/15:00 cap:
10 wall walks
30 dual DB power cleans
500m row or equivalent
OR
For time w/15:00 cap:
50 deadlifts, up to 255/155
50 strict handstand push-ups
50 calories (Echo Bike for the biggest challenge)
*nothing ugly on the deadlift, keep the loading moderate/manageable
+
5:00-10:00 coach-led mobility
5 rounds easy:
5 pvc overhead squats
10 alternating shoulder taps from plank or handstand
30 single-unders
+
Every :90 for 12:00 (8 sets):
1 hang clean pull from just below the knees
1 hang power clean from just above the knees
1 hang power clean from just below the knees
+
16:00 easy:
16 row calories
16 mat lengths bear crawl (8 out & back)
64 single-unders
+
bis/tris!
10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
120/105/90 (MM/MF/FF) row calories
800m run
60 power cleans, up to 135/95
800m run
120 burpees (or 60 strict handstand push-ups)
*runs are performed together, partners trade off all other work as desired with only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
:15-:30/side single-arm hang from bar
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech or pistol progressions
+
15:00 @ sustainable effort:
1 lap around the gym bag carry
1 lap around the gym Farmer’s walk
200m run or equivalent
+
5:00-10:00 coach-led mobility
