3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 alternating prisoner tall kneeling to standing
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
10 alternating front rack reverse lunges
2 strict pronated pull-ups – weight/assist as needed to make each set tough
+
AMRAP in 8:00:
2 bar muscle-ups or 4 toes-to-bar
8 wall balls
16 double-unders
+
3-5 sets:
12 calf raises
12 tibialis raises
OR
5:00-10:00 coach-led mobility work
Hinge & isometric shoulder strength + triplet chipper + accessory
3 rounds as warm-up:
10 prisoner good mornings
5/side side-lying windmills
10 alternating bird dogs
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 clean-grip deadlifts, 21X1
:15-:30 handstand hold or mat lengths handstand walk
+
For time w/12:00 cap:
15 wall walks or mat lengths handstand walk
750m row or 600m run
45 Russian kettlebells swings or 15 tough sandbag or med ball ground-to-/over-shoulder
+
accumulate 2:00 hang from bar – 1-arm if possible!
+
coach-led mobility work
10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00:
400m run
30 single DB box step-ups
20 pull-ups or 10 bar muscle-ups (1 BMU = 2 pull-ups)
*partners complete the run together but split all in-gym 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:
10 pvc hang muscle cleans
5 pvc push jerks
:15-:30 hollow hold
+
Every :60 for 16:00 (16 sets, 8 sets of each):
min 1-8: 1 power clean & jerk
min 9-16: 1 power clean
+
For time w/10:00 cap:
21 burpees over the bar
9 hang power cleans, light/moderate up to 115/75
15 burpees over the bar
15 hang power cleans
9 burpees over the bar
21 hang power cleans
*1st rep off the floor can be a power clean, subsequent reps should be from hang
+
3 sets:
16 alternating single-leg V ups
:30/side single-leg wall sit
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
20 alternating 90/90 sit
20 alternating toe touches from plank
20 walking lunges
:60 relaxed hang from the bar
+
Every :60 for 15:00 (5 sets of each):
min 1: handstand tech work – holds, strict, kipping, walk, etc.
min 2: kipping pull-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: jump rope tech work
+
20:00 @ sustainable effort:
2 lap around the gym tough Farmer’s walk
:30 hollow hold
4 alternating Turkish get-up
500m 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 12:00 (4 sets of each):
5-4-3-2 hang squat cleans or snatches
5-10 dual DB bent-over rows or ring rows or Australian CTB pull-ups
+
4 sets for total calories:
3:00 of [400′ shuttle run + 20 wall balls + max calories in remaining time]
:60 rest
*heavy or high wall balls if 20 is do-able unbroken
+
3-5 sets:
10 tricep extensions – any variation
10 curls – any variation
OR
mobility work
