Skills & carries/holds/aerobic

For completion as warm-up:
500m row or ski erg or 1000m bike erg
20 alternating 90/90 sit
:60 relaxed hang from bar
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Every :60 for 15:00 (5 sets of each):
min 1: handstand or ring dip tech work – holds, strict, kipping, walk, etc.
min 2: pull-up/toes-to-bar/bar muscle-up tech work – scap pull-ups, hollow-arch swings, full kip, butterfly, etc.
min 3: 5/side unweighted rear foot elevated split squats OR :15-:20/side bottom of lunge hold w/back knee just 2-3″ off the ground throughout
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On a 20:00 clock:
250′ bear hug carry
250′ Farmer’s walk
:50 L-sit or hollow hold
200’/200’/:40
150’/150’/:30
100’/100′:20
50’/50’/:10
easy row/bike/ski/run in any remaining time
*tough on both carries!
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5:00-10:00 mobility

Squat strength + row/core/jump triplet + calves/shoulders accessories

3 rounds as warm-up:
:05-:10/side single-arm hang from bar
5 pvc Kang squats
:20 hollow rock
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Every 3:00 for 15:00 (5 sets):
5 front squats from the ground – full clean counts as 1st rep
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3 rounds for time w/12:00 cap:
300/250m row
15 pull-ups
45 double-unders
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3-5 sets:
10 calf raises w/toes elevated and a :10 hold @ the top of the final rep each set
10 dual DB delt raises
OR
5:00-10:00 coach-led mobility work

Upper push/pull strength + shuttle & burpee intervals + lower leg accessories

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead at the bottom of each rep
10 alternating toe touches from plank
10 pogo jumps
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Every 3:00 for 15:00 (5 sets):
3 shoulder press, 11X1
3 weighted strict pronated pull-ups, 11X0
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5 sets for reps:
2:00 of [400′ shuttle run (or 250/200m row) + max in remaining time line-facing burpees]
:60 rest
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3-5 sets:
:30 hollow hold
15 tibialis raises
OR
5:00-10:00 coach-led mobility work

Hinge strength + squat & hinge ladder + accessory

3 rounds as warm-up:
5 scap pull-ups
5-10 push-ups
2-3 standing vertical jumps
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Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 clean-grip deadlifts w/:02 descent – can re-set or touch-and-go if you’re comfortable/efficient
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AMRAP in 7:00:
3 goblet squats
6 Russian kettlebell swings
9 goblet squats
12 Russian kettlebell swings
15 goblet squats
18 Russian kettlebell swings
21 goblet squats
and so on…
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accumulate 2:00 in a relaxed hang from bar