In partners complete AMRAP in 20:00:
20 Walking lunges while your partner holds the bottom of a goblet squat, then switch
20 AbMat sit-ups while your partner holds a reverse plank, then switch.

Post-workout skill
On a 10:00 clock:
In partners practice handstand walking drills
-Plank hold, pike hold (hips over hands), weight transfer with chest facing the wall, weight transfer with back facing the wall, freestanding handstand hold (find a balance point), handstand walk practice

Coach’s notes:

Post rounds and reps complete for AMRAP and notes for skill work to comments

AMRAP 30:
3 wall walks
200-m run
1 deadlift
– Deadlift load is 80-90% of 1-rep max.

Post-workout:
Stretch 10:00.

Coach’s notes:

Post rounds and reps complete for AMRAP to comments.

Pre-workout strength
Every 2:00 for 10:00:
2 squat snatches
– Use around 70% 1-rep max.

21-15-9 reps for time:
Knees-to-elbows
Overhead squats (95/135 lb)

Coach’s notes:

Post notes for squat snatch and time to complete couplet to comments.

For time:
2,000-m row
10:00 rest
1:00 max-cal Echo bike

Post workout accessory
Accumulate:
1:00 front plank
1:00 right side plank
1:00 left side plank

Coach’s notes:

Post time to complete 2k row and cals for Echo bike to comments.

Pre-workout strength
On a 10:00 clock:
Build to a challenging set of 5 bench presses

5 rounds for time:
Double-KB front-rack carry (50 ft) (53/70 lb)
15 bench presses (105/155 lb)

Coach’s notes:

Post load(s) for bench presses and time to complete couplet to comments.

Pre-workout skill
1 set:
1:00 single-unders
1:00 rest
1:00 running-step single-unders
1:00 rest
1:00 double-unders

3 rounds for time:
25 power snatches (55/75 lb)
50 double-unders
15 chest-to-bar pull-ups

Coach’s notes:

Post notes for skill work and time to complete triplet to comments.

Pre-workout skill
EMOM 6:
3 broad jumps for distance

3 rounds for time:
50 air squats
L-sit hold for the time it takes to complete the air squats
– Rest 3:00 between rounds.

Coach’s notes:

Post max distance for broad jumps and time per round and total time to complete couplet to comments.

12 rounds with a partner:
9/12-cal row
10 burpees
8 double-DB power cleans (35/50 lb)
– Partners alternate rounds for 6 rounds each.

Post-workout skill
3 sets:
15-20 GHD sit-ups

Coach’s notes:

Post results for all sets to comments.

Pre-workout skill
EMOM 5:
1 legless rope climb or legless peg board ascent

For time:
30 box jumps (24/30 in)
1,600-m run
10 rope climbs (15/15 ft)

Coach’s notes:

Post notes for skill work and time to complete triplet to comments.

Pre-workout skill
3 sets:
:30 double-unders
:30 rest
:30 crossover or crossover double-unders
:30 rest
:30 backwards single-unders
:30 rest

15-12-9-6-3 reps for time:
Front squats (95/135 lb)
– Perform 40 double-unders after each set.

Coach’s notes:

Post notes for skill work and time to complete couplet to comments.