Partner work!

10:00 dynamic mobility work – coach-led
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For time w/30:00 cap:
3 rounds of [600/550/500m row or ski erg + 30 kettlebell swings]
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3 rounds of [9 wall walks + 600/550/500m row/ski]
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3 rounds of [30 kettlebell swings + 9 wall walks]
*kettlebell/hands clearly above top of head (so a bit higher than our standard Russian
*partners trade off all work as desired w/only 1 working at a time
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bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + couplet + accessory

3 rounds as warm-up:
:30 relaxed hang from bar or 5 strict pull-ups or 5 scap pull-ups
10 walking lunges
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Every 3:00 for 15:00 (5 sets):
4-6 back squats, 21X1
6-8 dual DB/KB bent-over rows
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For time w/10:00 cap:
2-4-6-8-10-12 thrusters, up to 115/75
28 double-unders
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3 sets:
9-12 dual DB delt raises
9-12 shrugs
OR
5:00-10:00 coach-led mobility

Gymnastics skills + aerobic/carries/crawls/holds

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunges
15 hollow-arch swings
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Every :60 for 15:00 (5 sets of each):
min 1: 1/side Turkish get-up
min 2: movement 2
min 3: movement 3
*Turkish get-ups for all on min 1, then select 2 movements from any of these categories for min 2 & 3: gymnastics pull, gymnastics press, jump rope, bodyweight knee flexion (pistols, wall sit, etc.), GHD hip flexion, GHD hip extension
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20:00 @ easily sustainable effort:
50′ bear crawl or handstand walk
100′ Farmer’s walk
150′ bear hug carry
400m row or equivalent bike/ski/run
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5:00-10:00 coach-led mobility

Press strength + intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc Kang squats
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10:00 to build to a push press max
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5 sets for total burpees:
2:00 of [15/12 calories + 6 power cleans or power snatches up to 185/125 + remaining time bar-facing burpees]
:60 rest
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3-5 sets:
10-15 hanging knee raises or :15-:30 hollow hold/rock
10-15 curls – any variation
OR
mobility work

Squat & upper pull strength + chipper + accessories

3 rounds as warm-up:
4 scap pull-ups or strict pull-ups
8 push-ups or scap push-ups
12 air squats
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Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 front squats
3-2-1-1-1 strict supinated CTB pull-ups – add load or band-assistance as needed to make the reps tough but unbroken
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For time w/12:00 cap:
10 rounds of [5 pull-ups (or 2 muscle-ups) + 8 dual DB/sandbag/med ball walking lunges]
60/50 calories – your choice
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3 sets optional:
4-6/side loaded single-leg calf raises
12-18 tibialis raises
OR
5:00-10:00 coach-led mobility work

Weightlifting & upper gymnastics strength + couplet options

2 rounds as warm-up:
:10-:30 handstand hold or 1-3 mat lengths handstand walk
3 nice & slow unweighted Jefferson curl
:30-:60 relaxed hang from bar
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Every 2:30 for 15:00 (6 sets):
3 hang power cleans
:15-:30 top of dip support or 3-6 strict dips (any variation – rings/bar/bench)
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AMRAP in 7:00:
1 wall walk
2 deadlifts, light/moderate up to 205/145
2/4
3/6
and so on…
OR
AMRAP in 7:00:
3 strict handstand push-ups
3 power cleans, 185/125
6/6
9/9
and so on…
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coach-led mobility