Ooooooooohhh geez

5:00 dynamic mobility work – coach-led
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3 sets:
3 burpees w/lateral hop over DB
3 single-arm DB hang clean to overhead
6 walking lunges
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25.1!
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abs/bis/tris/mobility?

Pre-Open full body strength + sprint

3 rounds as warm-up:
:30 relaxed hang from bar
8 pvc good mornings
8 pvc overhead squats
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Every 3:00 for 12:00 (4 sets):
5 back squats
5-10/side 3-point DB rows
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Every 3:00 for 12:00 (4 sets):
5 snatch-grip deadlifts, moderate & smooth
:10-:30 L-sit
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For time:
500m row or 500m ski erg or 1000m bike erg or .7 mile Echo Bike
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5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/carries/crawls

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m crab walk
15m walking lunge or duck walk
:60 relaxed hang from bar
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
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20:00 @ easily sustainable effort:
100′ dual KB/DB overhead carry
200′ dual KB/DB Farmer’s walk
:30 hollow hold
400m row or equivalent bike/ski/Runner
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5:00-10:00 coach-led mobility

Weightlifting & upper press + triplet + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
10 light alternating DB snatches
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Every 3:00 for 15:00 (5 sets of each):
3 power clean singles
6-9 push-ups, handstand push-ups, or dip
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AMRAP in 8:00:
1 wall walk
2 dual DB power cleans
2/4
3/6
and so on…
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3-5 sets:
16 tricep band pressdowns
16 band pull-aparts or face pulls
OR
mobility work

Squat & upper pull strength + triplet

3 rounds as warm-up:
3 burpee pull-ups
12 air squats
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Every 3:00 for 15:00 (5 sets of each):
5 front squats, 20X1
5 strict supinated pull-ups – band-assist or load as needed to make 5 unbroken challenging
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AMRAP in 7:00:
7 pull-ups
14 wall balls
28 double-unders
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5:00-10:00 coach-led mobility

Hinge & press strength + couplet

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 prisoner walking lunges
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Every 3:00 for 15:00 (5 sets of each):
3-2-1-1-1 clean-grip deadlift singles (pause & reset between reps)
4-8 dual DB bench press
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For time w/9:00 cap:
90 Russian kettlebell swings
45 handstand push-ups or burpees
*partition as needed/desired to achieve your best time
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5:00-10:00 coach-led mobility work