For completion as warm-up:
2 sets:
:10 passive hang from bar
:20 plank on ground
:30 wall sit
+
2 sets:
5 pull-ups
10 push-ups
15 air squats

Every :90 for 15:00 (5 sets of each):
1st: 2 squat cleans + 2 front squats
2nd: 2-4 strict supinated pull-ups – add load or use band assistance to allow for challenging sets of 2-4 each round
+
AMRAP in 6:00:
12 deadlifts
9 hang power cleans
6 shoulder-to-overhead
*up to 155/105 for this, but select a load allows for at least for one unbroken round if that’s all you were doing today
+
5:00-10:00 coach-led mobility

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2 rounds as warm-up:
5 GHD back extensions
30m unweighted walking lunges
5/side plank rotations

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
+
20:00 niiiiiice & steady:
30m Farmer’s walk
:30 plank on ground
300m row
:30 hollow rock or hollow hold
+
5:00-10:00 mobility work – coach-led

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3 rounds easy:
:15/side plank
5 goblet squats, 30X0
10 steps walk on toes
10 steps walk on heels

Every 5:00 for 3 sets:
200m run
8 toes-to-bar
16 air squats
8 toes-to-bar
16 air squats
*work should be completed in 2:00-3:00 each round @ near-all-out effort, cut toes-to-bar reps from the beginning if that’s not achievable
+
3 sets not for time:
12-16 alternating DB curl
16 band press downs
16 AbMat sit-ups
*rest as needed to ensure quality work
+
5:00-10:00 mobility work – coach-led

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3 sets as warm-up:
5/side single-arm/single-leg DB crossbody Romanian deadlifts
5/side plank rotations
*both movements slow & controlled

Every :90 for 15:00 (5 sets of each):
1st: :30 handstand hold, tripod headstand, plank, or top of ring dip support – same variation as last week
2nd: 1 halting snatch-grip deadlift, :03 pause just below the knees on the way up & down, controlled throughout
+
AMRAP in 10:00:
10 burpees w/lateral hop over DB
20 1-arm DB hang clean & jerk – switch arms every 5
40 double-unders
+
5:00-10:00 coach-led mobility

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3 rounds as warm-up:
15m bear crawl
15m walking lunges
10 tiny kip swings (hollow-to-arch)

Every 3:00 for 15:00 (5 sets of each):
5 back squats, 20X1
+
For time w/10:00 cap:
21 pull-ups or 7 bar muscle-ups
42 wall balls
15 pull-ups or 5 bar muscle-ups
30 wall balls
9 pull-ups or 3 bar muscle-ups
18 wall balls
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

For time with a partner:
1600m run
10 rounds of [10 power cleans up to 135/85 + 20 perfect push-ups]
1600m run
*partners trade off as desired with only 1 working at a time
+
optional abs/bis/tris of choice

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