WGMGW intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
Every 5:00 for 30:00 (6 sets):
3 hang squat cleans or hang squat snatches
4-6 toes-to-bar or 2-3 muscle-ups (ring/bar)
271m run (3rd pole & back) or row/bike/ski equivalent
4-6 toes-to-bar or 2-3 muscle-ups (ring/bar)
3 hang squat cleans or hang squat snatches
*load for unbroken on the barbell, emphasis on smooth reps and transitions throughout
+
3-5 sets:
10-15 band bicep curls
10-15 band tricep pressdowns
OR
mobility work

Partner AMRAP

10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00:
10 calories – your choice bike/row/ski/Runner
8 alternating DB snatches
6 burpees w/lateral step/hop over the DB
*partners trade off completed rounds
+
bis/tris/abs of choice or easy walk cool-down

GWMWG intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
+
Every 5:00 for 30:00 (6 sets):
3 hang power snatches or hang power cleans
3 wall walks or mat lengths handstand walk
300m row/ski or 600m bike erg or 271m run (3rd pole & back, ha)
3 wall walks or mat lengths handstand walk
3 hang power snatches or hang power cleans
*barbell should be unbroken throughout
*adjust as needed to ensure at least :60 each round
+
3-5 sets:
:15-:20 hollow hold or rock
15-20 band curls
OR
mobility work

Skill & carries

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
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:
5 wall walks
200m light Farmer’s walk – goal is unbroken again like last week
400m run or equivalent bike/ski/row
+
5:00-10:00 coach-led mobility

Partner work

10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
40 walking lunges w/sandbag or med ball held any way
400m run
40 toes-to-bar
400m row or ski erg
*partners run together but trade off all in-gym work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down