3 rounds as warm-up:
10 pvc passthroughs
8 pvc good mornings
6 pvc overhead squats
+
Every :90 for 15:00 (10 sets):
1 power clean
1 shoulder-to-overhead
+
For total reps:
2:00 of [13 handstand push-ups (or burpees) + 13 calories + max in remaining time double-unders]
:60 rest
2:00 of [12 handstand push-ups (or burpees) + 12 calories + max in remaining time double-unders]
:60 rest
2:00 of [11 handstand push-ups (or burpees) + 11 calories + max in remaining time double-unders]
:60 rest
2:00 of [10 handstand push-ups (or burpees) + 10 calories + max in remaining time double-unders]
+
3-5 sets:
8-12 alternating DB curls
8-12 band face pulls
OR
5:00-10:00 coach-led mobility
For completion as warm-up:
15m toe walk
15m heel walk
15m inchworm
30m walking lunges
15 hollow-arch swings
+
Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD or lunge/pistol/wall sit movement/progression for any of these 3, as well
+
20:00 @ easily sustainable effort:
1 lap around the gym tough bear hug carry
3 wall walks
500m row or equivalent bike/ski/run
+
5:00-10:00 coach-led mobility
2 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 pvc good morning
+
AMRAP in 25:00:
5 squat cleans
10 pull-ups or CTB pull-ups or 5 muscle-ups (bar/ring)
400m run or equivalent ski/bike/row
*load should be tough enough to make singles the way to go throughout
+
3-5 sets:
:15-:30 hollow hold or rock
12 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):
4 bench press, 30X1
4/side single-arm single-leg DB crossbody Romanian deadlift, 3010
+
AMRAP in 7:00:
7 dual DB hang power cleans
7 dual DB shoulder-to-overhead
+
3 sets optional:
10 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
3 rounds as warm-up:
6 air squats w/alternating single-arm reach overhead
:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
1 squat clean
3 front squats
5 unbroken strict pronated pull-ups – weight or band-assist as needed to make doubles tough each set
+
For time w/11:00 cap:
27 calories – your choice bike/row/ski/Runner
24 walking lunges w/moderate/tough dual DBs, KBs, or sandbag held any way
21 toes-to-bar
+
2:00 rest
+
21 toes-to-bar
24 walking lunges
81 double-unders
+
5:00-10:00 coach-led mobility work
10:00 dynamic mobility work – coach-led
+
For time w/partner w/30:00 cap:
400m run
20 wall walks
400m run
1000m row
400m run
1000m row
400m run
60 burpees over the rower
400m run
*run together but trade off in-gym work as desired
+
bis/tris/abs of choice or easy walk cool-down
