3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
Every 5:00 for 30:00 (6 sets):
3 hang squat cleans or hang squat snatches
4-6 toes-to-bar or 2-3 muscle-ups (ring/bar)
271m run (3rd pole & back) or row/bike/ski equivalent
4-6 toes-to-bar or 2-3 muscle-ups (ring/bar)
3 hang squat cleans or hang squat snatches
*load for unbroken on the barbell, emphasis on smooth reps and transitions throughout
+
3-5 sets:
10-15 band bicep curls
10-15 band tricep pressdowns
OR
mobility work
3 rounds as warm-up:
10 alternating bird dogs
5 YTW
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 snatch-grip deadlifts w/pause/rest on the ground each rep
4-8 standing dual DB shoulder press
+
AMRAP in 9:00:
3 power cleans, up to 185/125 (should be singles)
9 push-ups
15 double-nders
+
3 sets optional:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
5 prisoner good mornings
10 prisoner walking lunges
10 hanging knee raises
+
Every 3:00 for 15:00 (5 sets):
5 front squats, 22X1
5 strict pronated pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
+
3 rounds for time w/10:00 cap:
21 wall balls
18 calories – your choice
15 pull-ups
+
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00:
10 calories – your choice bike/row/ski/Runner
8 alternating DB snatches
6 burpees w/lateral step/hop over the DB
*partners trade off completed rounds
+
bis/tris/abs of choice or easy walk cool-down
3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 wall balls
+
Every 3:00 for 15:00 (5 sets):
3 1 & 1/4 back squats
6-9/side 3-point DB rows
+
5 rounds for time w/12:00 cap:
9 toes-to-bar or 6 bar muscle-ups or 3 ring muscle-ups
12 dual DB walking lunges – DBs held any way
36 double-unders
+
3 sets:
12-16 dual DB delt raises
12-16 shrugs
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
30m walking lunges
15 hollow-arch swings
+
Every :60 for 15:00 (5 sets of each):
min 1: movement 1
min 2: movement 2
min 3: movement 3
*select 3 movements from any of these categories: gymnastics pull, gymnastics press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension
+
20:00 @ easily sustainable effort:
1 lap around the gym tough Farmer’s walk
2 laps around the gym tough bear hug carry
300m row or equivalent
+
5:00-10:00 coach-led mobility
