10:00 dynamic mobility work – coach-led
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AMRAP in 24:00 w/a partner:
400m run
30 wall balls
20 toes-to-bar or 10/5 bar muscle-ups
*partners alternate completed movements (so partner 1 runs, then partner 2 wall balls, then partner 1 TTB, partner 2 runs, and so on…
+
easy walk cool-down or coach-led mobility

3 sets as warm-up:
:15 bent hollow hold
10 alternating toe touches from plank
5 prisoner good mornings
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Every :60 for 15:00 (5 sets of each):
1st: 3-4 clean-grip Romanian deadlifts
2nd: 4-6 L arm DB/KB floor press
3rd: 4-6 R arm DB/KB floor press
*controlled throughout w/slow negatives – think 3011 for both movements again like last Monday
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For reps:
3:00 of [16 T hand-release push-ups + 16 alternating DB snatches]
2:00 rest
3:00 of [8 burpees + 8 alternating DB snatches]
OR
AMRAP in 8:00:
8/side single-arm KB snatch, heavy
24′ handstand walk (12′ out & 12′ back)
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5:00-10:00 coach-led mobility

For completion as warm-up:
10m toe walk
10m heel walk
10m walking lunges
10m bear crawl
10m crab walk
10m duck walk
:30 relaxed hang from bar
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Every :60 for 12:00 (6 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnatstics pull tech
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Every 2:00 for 16:00 (8 sets)
200m run, 300m/250m row, 250m/200m ski, or .4/.3 mile Echo Bike @ easily sustainable aerobic effort – cut distance down if needed to allow for at least :45 rest

notes: everything smooth and relatively easy today, continue to work the same gymnastics progressions as last couple weeks, and keep the aerobic work easily sustainable across all sets

2 rounds as warm-up
:20 bent-knee hollow hold or rock
5 prisoner Kang squats
5 scap pull-ups
+
a few minutes specific prep work for the chipper, get HR & breathing elevated before starting…
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For time w/9:00 cap:
35 pull-ups or Australian CTB or CTB pull-ups
30 goblet squats (DB or KB) – heavy enough that unbroken is highly unlikely…
25 calories – your choice bike/row/ski
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Every :60 for 12:00 (4 sets of each)
1st: 1-2 L Turkish get-ups, light/moderate & controlled
2nd: 1-2 R Turkish get-ups
3rd: 10 light band pull-aparts
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5:00-10:00 coach-led mobility work

3 rounds as warm-up:
1-2 wall walks
5 prisoner Kang squats
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Every 3:00 for 9:00 (3 sets):
1 snatch-grip deadlift w/:01 pause just below knees on way up & way down
1 snatch-grip deadlift w/no pauses
1 snatch pull
:30 supine plank
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Every :60 for 6:00 (6 sets):
1 hang power snatch
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AMRAP in 9:00:
max unbroken strict handstand push-ups OR 5-10 DB Z presses
run to 1st pole and back or row 200m every time you come off the wall or end your Z press set
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5:00-10:00 coach-led mobility