3 set as warm-up:
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
+
5:00 dynamic mobility work (pick a few from our usual Sat warm-ups – lunge, bear crawl, high knees, butt kicks, carioca, etc.)
+
3 sets for reps:
8:00 of [.5 mile run + max in remaining time of 5 pull-ups + 10 push-ups + 15 air squats]
3:00 rest
+
*continue subbing any upper body rowing movement if no pull-up bar access, ideally something that’s roughly as challenging for you as pull-ups:
– Australian CTB pull-ups
– single- or double-DB/KB rows (5/side if doing single-arm)
– band face pulls
– any band row variations
+
10:00-20:00 easy walk cool-down

notes: another longer total time domain (30:00 from start to finish), though this week we’re bumping the running volume just a bit to 1.5 miles total… if last week’s 5/10/15 partitioning led to dramatic drop-off in one movement (push-ups for most), play with a different rep scheme while keeping the ratios the same 1:2:3 – so 4/8/12, 3/6/9, 2/4/6, even 1/2/3 is feasible today…

2 sets as warm-up:
6 scap pull-ups or :30 supine plank
6 prisoner Kang squats
2 wall walks

6 sets:
2 moderate/tough clean-grip deadlifts, 41X1
2:00 rest
*if no barbell, sub 12 sets of 3-5 Romanian deadlifts w/KB, dual DBs, or any odd object @ 20X1 tempo (:02 down, explode up, :01 pause @ top); begin a set every :60
+
8 sets for reps:
:20 power cleans or power snatches w/very light barbell, dual DBs, or sub Russian swings, alt DB snatch, or box jump/step-down
:10 rest
+
8 sets for reps:
:20 sit-ups w/feet anchored and fingertips touching temples throughout
:10 rest
+
10:00 relaxed mobility work of choice
+
5:00 static back

notes: deadlift or RDL sets are either pure traditional pure strength work or dynamic speed work (though still maintaining the slower tempo there), respectively… the 8 sets of :20/:10 are Tabata intervals, traditionally done on a bike though CF has applied it to just about everything at somepoint, the limited rest will likely elicit a significant drop off in reps for most, particularly on the sit-ups

3 rounds easy as warm-up:
5 glute bridge sit-ups (just like it sounds, do a glute bridge followed by a sit-up)
10 alternating toe touches from plank
30 single-unders if you have a rope or 30 jumping jacks
+
Every :90 for 15:00 (5 sets of each):
1st: 10 goblet/front/dual DB squats, 2020 – slow!
2nd: 5-10 band pull downs, 5-10 scap pull-up, 10-20 band pull-aparts, :30-:45 2-arm hang, or :30 supine plank or table hold
+
For time:
40-30-20-10 swings, alternating DB snatches, light cleans (bar or DB), box jumps w/step-down, etc.
20-15-10-5 burpees
*so 40/20, 30/15, 20/10, 10/5
+
10:00-20:00 easy mobility

notes: extended reps for the initial couplet, though a bit more time to complete them this week… get creative with the pulling there, can look a band over door, branch, garage/basement rafter, etc. for the pull-downs, just make sure it’s secure… the “for time” piece should be a real treat, goal is limited rest throughout, if your DB/KB is light then push for unbroken on everything and keep the transitions tight…

10:00 easy walk, bike, row, jog
+
3-5 rounds @ easy effort
:60 double-under practice
1-2 handstand hold/walk progressions
:60 snatch/clean/jerk tech work w/bar/pvc/broom
1-2 handstand hold/walk handstand progressions (can be the same as or different from the prior movements, lots of options – 1/4 turnout from wall-facing handstand hold, lateral handstand walk against wall, offset handstand hold against wall, cartwheel, forward roll, feet-elevated back bridge hold, pike-position single-arm hold, handstand hold against band w/alternating leg kicks, tripod, wall walks, etc.)
+
20:00 slow jog, bike, or row

notes: same idea as last week despite more structure, keep things relaxed & non-fatigued, with the emphasis on improving the skills you’re working on (rather than making this feel like a tough workout)

2 rounds as warm-up:
5-10 scap push-ups
5/side single-leg prisoner good mornings
:30 hollow hold
+
3-4 sets:
5-10/side suitcase deadlifts, 3011
:30 rest
5-10/leg reverse lunges, controlled and loaded in any fashion
:30 rest
+
3-4 sets:
5-10 shoulder press, dips, or handstand push-ups if already proficient – any press other than horizontal (like push-ups, bench press, etc.)
:30 rest
5-10 bent-over rows
:30 rest
+
10:00-20:00 walk cool-down

notes: another classic strength combo, this week pairing both lower body movements followed by both upper body movements, which generally heightens the pump… same idea as last Monday, use whatever equipment you have for all movements – barbell, dual or single DBs/KBs, band, dog food, cat litter, bag of mulch, small-to-medium-sized child, dog, large cat, milk gallons, etc.

3 rounds as warm-up:
10 alternating toe touches from plank
5 air squats w/alternating single-arm reach overhead
:30 arrested superman

AMRAP in 20:00:
5 pull-ups
10 push-ups
15 air squats
+
For time:
800-1600m run immediately following completion of 20:00
*sub any upper body rowing movement if no pull-up bar access:
– Australian CTB pull-ups
– single- or double-DB/KB rows (5/side if doing single-arm)
– band face pulls
– any band row variations

notes: long time domain that will expose a muscle-endurance limitation for nearly everyone (usually in the push-ups)… be smart, break things up early even while you feel pretty good, for example do the push-ups in 5/5 or even 4/3/3 even if 10 isn’t so bad to start… this is a CrossFit classic called “Cindy”, as well as the preferred rep scheme for partitioning in “Murph”
+
10:00-20:00 easy walk cool-down