Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (10 alternating side lunges + 5 scap pull-ups + 5 scap push-ups)

Every :90 for 15:00 (5 sets of each):
1st: 3-position power clean (high hang + just below knees + floor), solid reps over absolute load
2nd: :30 handstand hold
+
For time w/a partner:
4000m row
*non-rowing parter must hold a plank or med ball bear hug hold (your choice!), and partners must switch any time the non-rowing partner breaks
+
5:00-10:00 coach-led mobility work

Post results to comments.

For completion as warm-up:
15 bear crawl
15m walking lunges
:30 hang from bar (can be split evenly 1-handed in any way you’d like or 2-arm throughout)
15 bear crawl
15m walking lunges
400m run or 500m row or .5 mile Assault Bike

Every :90 for 15:00 (5 sets of each):
1st: 2 front squats, 20X1
2nd: 4-6 bent-over DB rows, 3111
+
12-9-6-3 for time @ 90% – movement quality and challenging thruster loads more important than absolute speed today:
L DB thrusters
R DB thrusters
Strict pull-ups
+
5:00-10:00 coach-led mobility work

Post results to comments.

For completion as warm-up:
5 wall walks
:30 hollow rock
200m run or 250m row or .3 mile Assault Bike
:30 hollow rock
:30 handstand hold

Every :90 for 15:00 (5 sets of each):
1st: 1 pause snatch-grip deadlifts (:01 just below knees) + 1 pause snatch pull (:01 just below knees) + 1 snatch pull
2nd: 5-7/side 1-arm standing DB shoulder press w/:01 pause @ top
+
For reps:
4 sets of (:30 push-ups + :30 rest)
:60 rest
4 sets of (:30 Russian kettlebell swings + :30 rest)
:60 rest
4 sets of (:30 double-unders + :30 rest)
+
5:00-10:00 mobility work – coach-led

Post results to comments.

Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led

For time in teams of 3 – work can be completed in any order/fashion so long as only 2 are working at a time:
4800m row or 7 mile Assault Bike
240 wall balls
120 toes-to-bar or DB weighted sit-ups (no hanging knee raises today)
+
5:00-10:00 coach-led mobility

Post result to comments.