Weightlifting tech/strength + up & down couplet + accessory
3 rounds as warm-up:
10 pvc hang muscle cleans
5 pvc push jerks
:15-:30 hollow hold
+
Every :60 for 15:00 (15 sets total, 5 sets of each):
min 1-5: 1 clean-grip deadlift + 1 power clean + 1 shoulder-to-overhead
min 6-10: 1 power clean + 1 shoulder-to-overhead
min 11-15: 1 power clean
+
1-2-3-4-5-6-7-6-5-4-3-2-1 for time w/10:00 cap:
Deadlifts, up to 225/145
Strict handstand push-ups or T hand-release push-ups
+
3 sets:
a few alternating single-leg toes-to-bar?
:30/side single-leg wall sit
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
20 walking lunge steps
20 alternating unweighted windmills
:60 relaxed hang from the bar or :10-:20/side single-arm hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: handstand or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: kipping pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: :40 wall sit
+
20:00 @ sustainable effort:
50′ bear crawl
200′ Farmer’s walk or bear hug carry
400m row or equivalent
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc thrusters or overhead squats
+
Every 3:00 for 15:00 (5 sets of each):
4-3-2-1-1 squat cleans or squat snatches
4-6 dual DB bent-over rows or ring rows or Australian CTB pull-ups
+
4 rounds for reps:
:40 pull-ups or CTB pull-ups or bar muscle-ups
:20 rest
:40 air squats
:20 rest
:40 calories
:20 rest
+
3-5 sets:
10-15 tricep extensions – any variation
10-15 bicep curls – any variation
OR
mobility work
Hinge & isometric shoulder strength + chipper + accessory
3 rounds as warm-up:
10 prisoner good mornings
10 alternating dead bugs
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 snatch-grip deadlifts, 21X1
:15-:30 handstand hold or a little handstand walking
+
For time w/10:00 cap:
800m run
50 alternating DB snatches
20 burpees w/lateral hop over the DB
+
accumulate 2:00 in a relaxed hang from bar
+
coach-led mobility work
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 air squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
6-8 alternating front rack lunges
3-4 strict supinated pull-ups – weight/assist as needed to make each set tough & unbroken
+
AMRAP in 7:00:
3 toes-to-bar
6 wall balls
6/12
9/18
and so on, adding 3 to the TTBs & 6 to the wall balls each round…
+
3 sets:
10-15 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
15-20 tibialis raises
OR
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 back squats, 22X1
5-7/side 3-point DB rows
+
For time w/10:00 cap:
21 pull-ups
21 thrusters @ 45/33 or wall balls if front rack is a limiter on the thruster
15 pull-ups
21 thrusters
9 pull-ups
21 thrusters
*so pull-ups descend, thrusters or wall balls stay @ 21
OR
9-7-5 for time w/10:00 cap:
9 muscle-ups
9 overhead squats, 135/95
7/9
5/9
*so muscle-ups descend, squats stay @ 9
+
3 sets:
9-12 dual DB delt raises
9-12 band face pulls
OR
5:00-10:00 coach-led mobility
