10:00 dynamic mobility work – coach-led
+
5:00-10:00 ground-to-overhead prep
+
AMRAP in 20:00 w/partner:
200m run
5 barbell ground-to-overhead any way – you pick the load, same for both partners, goal is most total weight lifted (rounds x 5 x load used)
*partners alternate completed rounds
+
easy walk cool-down or coach-led mobility

3 rounds as warm-up:
:20 relaxed hang
10 alternating toe touches from plank
5 overhead squats w/pvc pipe or empty bar
+
Every 3:00 for 15:00 (5 sets of each):
3-3-3-3-3 front squats
6 light bent-over band pull-aparts w/pause @ the back
+
AMRAP in 8:00:
4 pull-ups
8 wall balls
4 toes-to-bar
8 wall balls
OR
3 rounds for reps:
:60 bar muscle-up
:60 squat snatches, 115/75
:60 rest
+
5:00-10:00 coach-led mobility

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk
:30 relaxed hang from bar
+
Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
+
20:00 @ easy effort:
200m row or 200m ski erg or .25 mile Echo Bike
6/side windmill, slow & controlled
200m row or 200m ski erg or .25 mile Echo Bike
:30/side plank
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
3 prisoner Kang squats
10 alternating toe touches from plank
5 air squats w/alternating reach overhead
+
5:00 prep for row/burpee
+
For times on a running clock:
@ 00:00: 15 wall walks or 192′ handstand walk (4 x 4 mat lengths out & 4 mat lengths back), 5:00 cap either way
@ 10:00: 15:00 @ increasing effort of any 2 movements (your choice):
movement 1: 500m row OR 450m ski OR .6 mile bike
movement 2: 15 kettlebell swings overhead if possible OR 15 bupees
+
5:00-10:00 coach-led mobility work

notes: pick the hardest variation of WW/HSW you’ll be able to get close to finishing under the 5:00 cap… so for the AMRAP pick 1 of the row/ski/bike options and 1 of the swing/burpee options and cruise through for 15:00 – long time domain, start at an easily sustainable pace and build from there

3 sets as warm-up:
:10-:20 relaxed hang from bar
5 air squats w/alternating single-arm reach overhead
+
Every 2:30 for 15:00 (6 sets):
3 back squats
3-6/side single-arm band face pulls w/pause @ the back
+
For time w/9:00 cap:
9-8-7-6-5-4-3-2-1 strict pull-ups
2-4-6-8-10-12-14-16-18 alternating front rack reverse lunges, up to 135/85
+
5:00-10:00 coach-led mobility

3 rounds as warm-up:
:15-:30 handstand hold or plank
5 prisoner Kang squats
+
5:00 pvc/empty/light jerk tech work, just a few reps every :60
+
Every :90 for 15:00 (5 sets of each):
1st: 1 clean pull + 1 power clean + 1 hang power clean from just below the knees
2nd: 3-4/side single-arm DB Z press
OR
Every 3:00 for 15:00 (5 sets):
1 power clean & split jerk
*build to a challenging final set
+
For time w/10:00 cap:
5 Devil’s presses
10 DB power cleans
15 DB deadlifts
200m DB Farmer’s walk
15 DB deadlifts
10 DB power cleans
5 Devil’s presses
+
5:00-10:00 coach-led mobility

notes: clean & jerk for the strength work only if you’re already proficient overhead, otherwise the greater long-term benefit will always come from the complex/Z press pairing