Something Murph-y

10:00 dynamic mobility work – coach-led
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For reps w/a partner + a little individual bonus:
20:00 of [5 push-ups + 5 pull-ups + 5 push-ups + 15 air squats]
*partners trade off completed rounds
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2:00 rest
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1200m run
*everyone runs individually, no need to stay with your partner from the AMRAP
+
bis/tris/abs of choice or easy walk cool-down

Hinge & static press strength + triplet

3 rounds as warm-up:
6 pvc passthroughs
6 pvc good mornings
6 pvc squats – back or overhead
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Every 3:00 for 15:00 (5 sets):
3 hang power cleans from anywhere above the knees
:30 plank, handstand hold, or top of dip hold (bar or rings)
+
AMRAP in 10:00:
40/30 calories
20 Russian kettlebell swings
10 burpees
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5:00-10:00 coach-led mobility

Gymnastics skill + aerobic/crawls/carries

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m inch worms
15m crab walk
:60 relaxed hang from bar
:30 handstand hold or :60 plank
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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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For completion on 15:00 running clock @ easily sustainable effort:
5:00 row/bike/ski
5:00 of [1 lap arond the gym Farmer’s walk +
1 lap around the gym bear hug carry]
5:00 of [8 hanging knee raises + 8 push-ups + 16 walking lunges]
*keep it all easy/relaxed!
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5:00-10:00 coach-led mobility

SL/SA strength + intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 alternating toe touches from plank
3 standing broad jumps – sub-maximal w/soft landing
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Every 3:00 for 12:00 (4 sets):
8-10 walking lunge steps – load w/single DB/KB held any way, or med ball or sand bag on the shoulder
8-10 alternating DB rows from plank
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4 sets for total calories:
3:00 of [21 wall balls + 12 pull-ups + max shuttle runs in remaining time (every turnaround = 1 rep)]
:60 rest
*CTB or 6 muscle-ups for the pull-ups if you think you’ll still have time to get a few shuttle runs each round
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4 sets:
16 bicep movement of choice
4/side plank clamshells
OR
mobility work

Hinge & press strength + chipper

3 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
10 alternating single-arm Russian kettlebell swings
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Every 2:30 for 15:00 (6 sets):
3-2-2-1-1-1 clean-grip deadlift
2-3 wall walks or 4-6 mat lengths handstand push-ups or 6-9 handstand push-ups or dips (strict or kipping)
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For time w/12:00 cap:
30 calories
60 double-unders
60 single-arm DB hang clean & jerk
60 double-unders
30 calories
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5:00-10:00 coach-led mobility work

Squat & upper pull strength + triplets

3 rounds as warm-up:
5 prisoner Kang squats
5-10 scap pull-ups
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Every 3:00 for 15:00 (5 sets):
2 back squats, 20X1
1-2 strict pronated pull-ups – band-assist or load as needed to make all sets challenging
+
AMRAP in 10:00:
5 toes-to-bar
10 goblet squats
5 toes-to-bar
10 alternating goblet reverse lunges
OR
AMRAP in 10:00:
2 muscle-ups – your choice bar/ring
5/side pistols
10 V ups
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5:00-10:00 coach-led mobility