10:00 dynamic mobility work – coach-led
+
AMRAP in 24:00 w/partner:
20 T hand-release push-ups OR 20 handstand push-ups
20 alternating DB hang clean & jerks
200m run or 20 row calories
*partners alternate completed movements throughout
+
easy walk cool-down or coach-led mobility

2 rounds as warm-up:
:30 bent hollow hold
10 alternating toe touches from plank
5 prisoner Kang squats
+
Every :90 for 15:00 (5 sets of each):
1st: 2-2-1-1-1 front squats, build to a tough but solid final rep
2nd: 7-10 controlled band pull-aparts w/pause @ the back
+
3 rounds for reps:
:60 toes-to-bar
:60 wall balls
:60 rest
OR
AMRAP in 8:00:
1 bar muscle-up
2 pull-ups
3 toes-to-bar
6 thrusters, 135/85
*no adjusting loading for this option, perform as rx’d or opt for the TTB/WB combo
+
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
*same/similar variation as last week
+
20:00 @ easy effort:
500m row or 400m ski erg or .65 mile Echo Bike
3/side Turkish get-up + windmill (can use KB, DB, or med ball)
+
5:00-10:00 coach-led mobility

2 rounds as warm-up:
:15-:30 handstand hold or plank
5 prisoner Kang squats
+
5:00 pvc/empty/light overhead squat or snatch practice, just a few reps every :60
+
Every 2:30 for 15:00 (6 sets):
1 back squat, 22X1
1 1&1/4 back squat
1 back squat
7-10 band face pulls w/pause @ the back
+
30 rounds for time w/5:00 cap:
2 alternating DB row from plank
2 alternating DB reverse lunges w/DBs @ shoulders
+
5:00-10:00 coach-led mobility

2 sets as warm-up:
:30 relaxed hang from bar
5 prisoner Kang squats
2-3 wall walks or :20-:30 handstand hold
+
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 1 clean pull + 1 hang clean pull from just below the knees
2nd: 5/side single-arm DB Z press
*moderate loading w/solid positioning throughout
OR
Every 3:00 for 15:00 (5 sets):
3 touch-and-go power cleans
1 split jerk
*build to a challenging final set
+
Every 2:00 for 5 sets:
:60 calories – your choice row/ski/bike
10 alternating DB snatches
+
5:00-10:00 coach-led mobility

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