Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar + 10 goblet squats w/pause in the hole)

A. Back squat, 8-6-4-2, 30X1; begin a set every 3:00
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Every :60 for 8:00 (4 sets of each):
1st: 10-12 alternating standing DB shoulder presses
2nd: 10-12 alternating standing DB curls
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AMRAP in 6:00:
10 burpees
10 double-unders
10 burpees
20 double-unders
10 burpees
30 double-unders
10 burpees
40 double-unders
and so on…
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5:00-10:00 coach-led mobility

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2 sets easy of (5 DB Cuban presses + 15m bear crawl + 15m inch worm + 15m duck walk)

10:00 gymnastics skill work of choice (any variation of kipping, handstand walk/hold, pistol progressions, etc.) – coach-led, all non-fatigue
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10:00 @ moderate pace of (250m row + :15/side star plank + 20 prisoner step-ups @ 24/20)
5:00 rest
10:00 @ moderate pace of (30m/side 1-arm tough KB/DB overhead carry + 30m/side tough 1-arm Farmer’s walk + 60 single-unders)
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5:00-10:00 mobility work – coach-led

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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 squat clean (high hang + just below knees + floor), solid reps over absolute load
2nd: max (-1) unbroken strict pull-ups – if you know you’ll get more than 10 on your 1st set add a little weight
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Every :60 for 15:00 (5 sets of each):
1st: :30 row or bike @ moderate effort
2nd: 5-10 unbroken toes-to-bar or 10-15 abmat sit-ups
3rd: :30 double-unders
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5:00-10:00 coach-led mobility work

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3 rounds as warm-up:
1 wall walk w/:10 hold @ top
:30 hollow rock
5/side suitcase deadlifts, 3111

Every :90 for 15:00 (5 sets of each):
1st: 1 pause snatch pull (:01 just below knees) + 1 pause snatch pull (:01 just below knees again) + 1 snatch pull
2nd: 4-6/side 1-arm standing DB push press w/:01 pause @ top
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5 rounds for time w/10:00 cap:
15 kettlebell swings
15 hand-release push-ups w/perfect plank position @ the top of each rep
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5:00-10:00 coach-led mobility work

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For completion as warm-up:
30m bear crawl
30m walking lunge w/a twist
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3 rounds easy:
5-10 toes-to-bar
10 air squats w/pause in the hole

Every :90 for 15:00 (5 sets of each):
1st: 1 front squat, 20X1 – build to a heavy single for the day
2nd: 5-6/side 1-arm DB rows, 10X1 – heavy
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Every 3:00 for 5 sets:
:60 row/bike/ski @ moderate effort
6/side 1-arm DB thruster – toughest weight that still allows for quality reps, can increase as you go
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5:00-10:00 mobility work – coach-led

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

5 rounds for time for a partner, trade off all work as desired w/only 1 working at a time:
400m run
20 hang power cleans light up to 95/65 or Russian kettlebell swings @ 53/35
20 burpees
+
5:00-10:00 coach-led mobility

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