For completion as warm-up:
500m row or ski erg
20 alternating 90/90 sit
:60 relaxed 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: pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: a little jump rope practice – any variation
+
On a 20:00 clock:
400m row/ski or 800m bike erg or run to the 4th pole & back
max L-sit hold
200′ bear hug carry
200′ Farmer’s walk
max L-sit hold
*tough on both carries again!
+
5:00-10:00 mobility
Weightlifting tech/strength + hinge/PU/shuttle triplet + lower leg accessories
3 rounds as warm-up:
5 prisoner Kang squats
:15 handstand hold
10 hanging knee raises
+
Every 3:00 for 15:00 (5 sets):
1 power snatch
3 hang power snatches from anywhere above the knees
*add an overhead squat to the end if it’s a smooth movement for you, but keep the emphasis on the snatch complex
+
3 rounds for time w/12:00 cap:
21 Russian kettlebell swings
15 pull-ups
9 shuttle runs (1 = 25′ out & back)
+
3-5 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
10 dual DB delt raises
OR
5:00-10:00 mobility work
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
250/200m row or ski erg
15 box step-overs, 20/14 wall ball held any way
50′ tough Farmer’s walk
*partners trade off completed movement throughout
+
bis/tris/abs of choice or easy walk cool-down
Hinge & upper press strength + buy-in couplet + accessory
3 rounds as warm-up:
:30 hang from bar
10 pvc Kang squats
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip deadlifts, 21X1
6-9/side single-arm DB bench press
+
AMRAP in 10:00:
1000/900m row/ski or 800m run
max in remaining time of [5/side single-arm DB shoulder-to-overhead + 10 toes-to-bar]
+
3-5 sets:
8-12 band tricep pressdowns
8-12 band face pulls
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
500m row or ski erg
20 alternating 90/90 sit
:60 relaxed 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: pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: 5/side unweighted rear foot elevated split squats OR :15-:20/side bottom of lunge hold w/back knee just 2-3″ off the ground throughout
+
On a 20:00 clock:
200m row/ski or 400m bike erg
100′ bear hug carry
100′ Farmer’s walk
:20 L-sit or hollow hold
easy row/bike/ski/run in remaining time
*tough on both carries!
+
5:00-10:00 mobility
3 rounds as warm-up:
5 pvc Kang squats
:15 handstand hold
5-10 toes-to-bar
+
Every 3:00 for 15:00 (5 sets):
1 power clean
3 hang power cleans from anywhere above the knees
+
AMRAP in 7:00:
1 wall walk
1 power clean, up to 135/95
1 front squat
2/2/2
3/3/3 and so on…
OR
AMRAP in 7:00:
1 mat length handstand walk
1 squat clean, 185/125
2/2
3/3 and so on…
*both of these should feel like a tough grind, just chip away…
+
3-5 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
10 dual DB delt raises
OR
5:00-10:00 mobility work
