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)
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5:00-10:00 coach-led mobility

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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, 3-3-3-3, 42X1; begin a set every 2:30
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Every :60 for 8:00 (4 sets of each):
1st: :30 hollow rock or hold – tuck knees as needed
2nd: :30 jump rope
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AMRAP in 7:00:
25 kettlebell swings
25 burpees
25 kettlebell swings
max burpees in remaining time
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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 @ easy pace of (300m run + :30/side plank + 10 light kettlebell swings)
5:00 rest
10:00 @ easy pace of (15m unweighted walking lunges + 15 hollow rocks (1 = forward & back) + 500m row or .5 mile Assault Bike)
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5:00-10:00 mobility work – coach-led

Post results to comments.