10:00 dynamic mobility work – coach-led
+
12 rounds for reps w/a partner:
2:00 of [run to 2nd pole & back + 12 alternating DB box step-ups + max CTB pull-ups in remaining time]
*partners alternate rounds, so each completes six 2-minute intervals
*if not CTBs, go chin-over-bar… if no chin-over-bar, go Australian CTB
+
easy walk cool-down or coach-led mobility

2 sets as warm-up:
:30 bent hollow hold
12 alternating toe touches from plank
6/side single-leg prisoner good mornings
+
Every 3:00 for 15:00 (5 sets):
3 clean-grip Romanian deadlifts, 3011
accumulate 6-12 perfect push-ups during the rest – solid core/plank throughout @ 20X1 tempo (so about :04/rep), can be from knees or w/hands on barbell
+
AMRAP in 5:00:
5 burpees
10 kettlebell swings (overhead if possible/solid, Russian if not)
OR
For time w/5:00 cap:
9-15-21 dual DB power cleans
21-15-9 dual DB shoulder-to-overhead
*so 9/21, 15/15, 21/9
+
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 @ eeeeeeeaasy effort:
300m row or ski erg or .3 mile Echo Bike
15m L-arm KB overhead carry
15m L-arm KB front rack carry
15m L-arm KB Farmer’s walk
15m R-arm KB overhead carry
15m R-arm KB front rack carry
15m 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
5 air squats w/alternating reach overhead
5 slow v ups or :30 hollow rock
+
5:00-10:00 movement prep
+
3 rounds for total reps of post-run movement:
5:00 of [20 wall balls + 400m run + max in remaining time of toes-to-bar]
5:00 rest
OR
3 rounds for total reps without dying:
5:00 of [20 toes-to-bar + 400m run + max in remaining time of squat cleans @ 185/125]
5:00 rest
+
2 sets not for time:
:45/side plank
+
5:00-10:00 coach-led mobility work

notes: goal in either option is best total output, pace accordingly from the outset… choose the 2nd option only if both your toes-to-bar are already very efficient AND your heavy squat cleans are solid when fatigued – if you’re not sure, today is not the day to find out!

3 rounds as warm-up:
:15-:30 handstand hold or plank
5 prisoner Kang squats
+
Every 2:00 for 8:00 (4 sets):
1 snatch-grip deadlift w/:01 pause just below knees on way up & down
1 snatch pull from :01 pause just below knees
1 snatch pull w/no pauses
:30 supine plank
+
Every :60 for 8:00 (8 sets):
1 power snatch
+
AMRAP in 8:00:
2-4 wall walks or 8 strict handstand push-ups
8 row, bike, or ski calories
+
5:00-10:00 coach-led mobility

2 sets as warm-up:
:10-:15 relaxed hang from bar
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
+
Every :90 for 15:00 (5 sets of each):
1st: 2 front squats from the rack, 21X1
2nd: 10 band face pulls w/pause @ the back
OR
1st: 2-3 squat clean singles, moderate/tough w/short rest between reps
2nd: 2-3 bar muscle-ups
+
Every 2:00 for 5 sets:
:60 strict pull-ups or alternating DB rows from plank (only if no strict pull-ups)
10 alternating barbell front rack or KB goblet reverse lunges or pistols
+
5:00-10:00 coach-led mobility

notes: squat cleans & bar muscle-ups only if you are already proficient at both, otherwise the greater long-term benefit will come from the front squat & face pull combo…