5:00 dynamic mobility work – coach-led
+
For time w/40:00 cap w/partner:
1600m run
+
100 pull-ups
200 push-ups
300 air squats
+
1600m run
*split all work in any fashion w/your partner, in-gym movements can be partitioned as desired/needed

OR if more in the mood for a relaxing recovery session…

8 rounds:
2:00 bike/row/ski @ very easy pace
:30/side plank
:60 wall sit
:30/side Warrior III hold
*cycle through changing movements at the top of the minute (so this will take 40:00 total, you won’t necessarily be at each station for the full allotted time)
+
easy walk cool-down or coach-led mobility

NOTE: hot & humid today, bring a towel & plenty of water!

3 sets as warm-up:
:30 bent hollow hold
10 alternating toe touches from plank
5/side single-leg prisoner good mornings
+
15:00 to build to a challening clean or snatch single – not a true max today, just challenging w/solid tech, can be power or full
+
5:00-10:00 prep for row/ski/bike – elevate breathing & HR, have a plan/goal going in…
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For time:
1000m row
OR
1000m ski erg
OR
2 mile Echo Bike
+
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 500m ski erg or .65 mile Echo Bike
30m L-arm KB overhead carry
30m L-arm KB front rack carry
30m L-arm KB Farmer’s walk
30m R-arm KB overhead carry
30m R-arm KB front rack carry
30m R-arm KB Farmer’s walk
*same KB for all, pick a load that’s challenging for the overhead carry (will likely be easier for the other 2)
+
5:00-10:00 coach-led mobility

1 round as warm-up:
5 prisoner Kang squats
:30 relaxed hang from bar
10 air squats w/alternating reach overhead
5 slow v ups or :30 hollow rock
+
2 rounds @ sustainable effort – should be even output across both rounds without dying:
4:00 of [400m run + max reps in remaining time of 12 DB deadlifts + 9 DB hang power cleans + 6 DB shoulder-to-overhead]
4:00 rest
4:00 of [400m run + max in remaining time of burpees w/lateral jump over DB]
4:00 rest
+
2 sets not for time:
:30/side star plank
+
5:00-10:00 coach-led mobility work

3 rounds as warm-up:
:15-:30 handstand hold or plank
5 prisoner Kang squats
+
Every 3:00 for 15:00 (5 sets):
1 back squat, 40X1
1 back squat, 22X1
1 back squat
8-12 band face pulls w/pause @ the back
+
AMRAP in 8:00:
8 alternating DB rows from plank or 8 strict pull-ups
8 row, bike, or ski calories
+
5:00-10:00 coach-led mobility

2 sets as warm-up:
:20 relaxed hang from bar
10 alternating toe touches from plank
5 prisoner good mornings
+
Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 1 clean pull + 1 power clean
2nd: 5-10 scap push-ups
OR
take 15:00 to build to a moderate power clean & split jerk single (definitely not a max)
+
Every 2:00 for 5 sets:
:60 strict handstand push-ups or wall walks
12 tough Russian kettlebell swings
+
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/scap push-up combo