Murph

5:00-10:00 coach-led dynamic mobility
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For time:
1600m run
100 pull-ups
200 push-ups
300 air squats
1600m run
*runs must be completed in their entirety to begin and finish the workout, but partition the 100/200/300 as needed/desired – for example, many choose to do 20 rounds of 5/10/15, straight throughout, 100 rounds of 1/2/3, etc.
*we will have plenty of options for this, including 1/2 the reps solo, partnered in any fashion, etc.

Post results to comments.

Partner things

10:00 dynamic mobility work – coach-led
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AMRAP in 25:00:
50 med ball sit-ups
50 alternating DB snatches
150 double-unders
1000m row
*partners trade off all work as desired w/just working at a time
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bis/tris/abs of choice or easy walk cool-down

Squat & upper pull strength + FW/SL couplet

2 rounds as warm-up:
10 pvc passthroughs
10 pvc overhead squats
10 pvc good mornings
5-10 scap pull-ups
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Every :90 for 15:00 (5 sets of each):
1st: 2-3 overhead squats, 4011
2nd: 2-3 unbroken weighted strict pull-ups (band-assist only if needed to get at least 2 each round)
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AMRAP in 10:00:
1 lap heavy Farmer’s walk
10-20-30-40 and so on alternating prisoner box step-ups OR alternating pistols if proficient
*so 1/10, 1/20, 1/30, and so on adding 10 step-ups/pistols each round
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5:00-10:00 coach-led mobility

Skill + easy aerobic movement

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
5 goblet squat curl to halos
10-20 hollow arch swings (baby kips)
3/direction hollow arch rolls
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech work
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20:00 @ continuous, sustainable effort:
1 lap dual DB/KB overhead carry OR single plate overhead carry
250m row
1 dual KB front rack or ball/bag bear hug carry
250m row (or 250m ski erg or 500m bike erg or .3 mile Echo Bike)
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5:00-10:00 coach-led mobility

Cyclical/pull-up/weightlifting repeats + accessory work

3 rounds as warm-up:
:30 hang from bar
3/side side lying windmills
5 prisoner Kang squats
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5:00-10:00 movement prep
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For load every 4:00 for 24:00 (6 sets):
200m row or equivalent ski/bike (no run today)
6-12 pull-ups or 3-6 muscle-ups (ring or bar)
2 squat cleans or squat snatches – touch-and-go or drop & reset
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3 sets not for time:
20 light band pull-aparts
5/side plank plankshells

Press & unilateral hinge strength + run/snatch

3 rounds as warm-up:
5 hanging knee raises w/short pause @ top
10 alternating toe touches from plank
5 slow prisoner good mornings
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Every :90 for 15:00 (5 sets of each):
1st: 2-3 barbell shoulder presses, 11X1
2nd: 4-6 alternating dual DB crossbody Romanian deadlifts, slow & controlled still but likely heavier than last week again
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AMRAP in 10:00:
300m run (or equivalent row/ski/bike)
30 alternating DB snatches
OR
AMRAP in 10:00:
400m run
20 power snatches, 95/65
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5:00-10:00 coach-led mobility