3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
+
Every 3:00 for 15:00 (5 sets):
10 back squats, light & smooth
10 strict pronated pull-ups – use band assistance as needed to ensure 10 unbroken quality reps
+
For time w/10:00 cap:
80 double-unders
20 V ups
10 dual DB at sides walking lunges, tough!
:60 rest
60 double-unders
15 V ups
10 dual DB at sides walking lunges
:60 rest
40 double-unders
10 V ups
10 dual DB at sides walking lunges
+
5:00-10:00 coach-led mobility
3 rounds for completion @ easy effort:
30 single-unders
1/side Turkish get-up
+
Every :90 for 12:00 (8 sets):
1 snatch balance
2 overhead squats
+
20:00 @ sustainable pace/effort:
400m run or equivalent
:60 hang from bar
:60 wall sit
:60 plank
+
bis/tris!
10:00 dynamic mobility work – coach-led
+
For time w/a partner w/30:00 cap:
1000m row or equivalent ski/bike
100 bar-facing burpees
1000m row
100 power cleans, moderate up to 135/85
1000m row
*partners trade off all work as desired with only 1 working at a time
+
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
10 pvc good mornings
5 pvc overhead squats w/:03 pause in the hole of each (or a couple Sotts presses)
+
Every 3:00 for 15:00 (5 sets):
3-2-1-1-1 front squats
6/side 3-point DB rows
+
For time w/10:00 cap:
9 CTB pull-ups
18 wall balls
15 CTB pull-ups
30 wall balls
21 CTB pull-ups
42 wall balls
*only cut the CTB if no chance to finish under the cap!
+
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
:60 relaxed hang from bar
:60 plank
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
20:00 @ sustainable effort:
1 lap around the gym bear crawl
2 laps around the gym Farmer’s walk
3 laps around the gym med ball or sand bag bear hug or dual KB front rack carry
60 calories
+
5:00-10:00 coach-led mobility
3 rounds as warm-up:
10 alternating toe touches from plank
10 Russian kettlebell swings
+
5 sets:
:60 of [3-2-1-1-1 touch-and-go clean-grip deadlifts + max in remaining time strict/kipping handstand push-ups, ring/bar dips, push-ups, handstand walk]
2:00 rest
*moderate/tough on the barbell, then the most challenging gymnastics movement that still allows for a few solid reps each round
+
For time 12:00 cap:
800m run
80 alternating DB snatches
+
3-5 sets:
:15-:30 hollow hold or rock
8-12 light dual DB delt raises
OR
mobility work
