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: :05-:10 chin-over-bar OR :05-:10 CTB hold OR 1 controlled dead hang to inverted on bar or rings
2nd: :15-:30 freestanding handstand hold OR tripod headstand hold OR handstand walk practice OR :05-:10/side 1-arm holds from pike position on box, etc.
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Every 5:00 for 20:00 (4 sets):
15m DB bear crawl
15m prisoner walking lunges
600m row or .7 mile Assault/Echo Bike or 500m ski erg @ easily sustainable effort
*switch the order of the crawl & lunges each round
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5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
:30 relaxed hang from bar
6 prisoner good mornings

Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 1 power clean + 1 hang power clean
2nd: :30 supine plank or table hold
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For time w/10:00 cap:
50 alternating DB snatches
50 alternating DB hang clean & jerks
*moderate DB that allows consistent sets of 10
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5:00-10:00 coach-led mobility

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3 rounds as warm-up:
5m slow bear crawl forward
5m slow bear crawl backward
5 pvc or light band overhead squats
5 strict pull-ups or tough ring rows

Every :60 for 12:00 (12 sets):
3 back squats, 50% of best single (if you don’t have a recent best single, keep these light – they should no be challenging from a loading standpoint, emphasis is on solid positions and speed of the concentric)
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4 sets for reps:
2:00 of (10 toes-to-bar + 20 wall balls + 40 double-unders + max wall balls in any remaining time)
2:00 rest
*it is not assumed that everyone will get through the double-unders and back to the wall balls again, for many (most?) this will end with the rope, that’s OK!
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5:00-10:00 mobility work – coach-led

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3 rounds easy:
3/side single-arm DB crossbody Romanian deadlifts
3 slow & controlled inchworms
30 single-unders

Every :60 for 10:00 (10 sets):
1 halting snatch-grip deadlift w/:01 pause just below the knees on the way up & down each rep, :01 reset between reps (so no touch-and-go)
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AMRAP in 5:00
1 kettlebell swing, tough
1 burpee
2 kettlebell swings
2 burpees
3 kettlebell swings
3 burpees
And so on, add 1 rep each round…
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Every :60 for 10:00 (5 sets of each):
1st: 3-5 L arm Z presses
2nd: 3-5 R arm Z presses
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5:00-10:00 coach-led mobility

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On a running 60:00 clock:
@ 05: 10:00 veeeeeery easy of 30 single-unders + 10 calories (your choice) + 3/side light & slow windmills
@ 20: every :60 for 10 sets: 1 empty bar split jerk w/emphasis on upright torso during dip, full hip extension, and sound footwork at both catch and during recovery (in that order, address the earliest issue)
@ 35: 10:00 @ high effort of (30m Farmer’s walk + 30m bear hug or dual KB front rack carry + 30m bear crawl + 30 double-unders or 60 single-unders)
@ 50: 2 attempts @ best row pace in 5 or fewer pulls

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Dynamic mobility work – coach-led

AMRAP in teams of 3:
10:00 of (5 pull-ups + 15 air squats)
5:00 rest
10:00 of calories – your choice
*teammates rotate through completed rounds of the couplet and switch every 15/10 calories of the row/bike/ski – move as quickly as possible throughout!
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3 sets not for time:
20-30/side single-arm band press downs
:20-:30 L-sit hold
20-30/side single-arm band curls

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