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

2 rounds for total reps w/a partner, only 1 works at a time:
3:00 row or Assault Bike calories
2:00 rest
3:00 burpees
2:00 rest
3:00 power cleans, tough
2:00 rest
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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)

Every :90 for 15:00 (5 sets of each):
1st: 3-2-1-1-1 back squat, 20X1 – build to a final heavy single, be conservative on the early sets to allow that, doesn’t have to be a true max but if a PR is there get a spot and go for it
2nd: 5 seated on floor DB shoulder press, 11X1
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AMRAP in 10:00:
5 pull-ups
10 push-ups
15 air squats
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
10 DB Cuban presses
30m bear crawl
15m inch worm
15m crab walk

Every :60 for 10:00 (5 sets of each):
1st: :10-:20 kipping practice
2nd: :10-:20 handstand hold or 5-10m handstand walk or :20 hollow hold
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10:00 @ moderate pace of (30m tough forward or backward sled drag + :30 plank or L-sit + 10 unweighted GHD hip extensions)
5:00 rest
10:00 @ moderate pace of (1 lap around rig single-arm Farmer’s walk + 1 lap around rig single-arm overhead carry + 1 lap around rig single-arm KB front rack carry) – switch arms as needed throughout
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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 2:00 for 10:00 (5 sets):
3-position power snatch OR 3-position power clean (floor + below knees + above knees), solid reps over absolute load
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AMRAP in 10:00 w/a partner, trade off all work as desired:
30 row calories
40 burpee box jumps or step-ups, 24/20
50 alternating DB snatches
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5:00-10:00 coach-led mobility work

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2 rounds as warm-up:
15m bear crawl
15m walking lunge w/a twist
5-10 strict pull-ups OR :10 chin-over-bar hold

Every :90 for 15:00 (5 sets of each):
1st: 2-3 front squats, start light & build a bit so only last 1-2 sets are tough
2nd: 4-6 heavy bent-over DB/KB rows, no pauses
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AMRAP in 8:00:
8/4 strict pull-ups – band-assisted is the preference today rather than Australian, select the lightest possible band that allows for steady accumulation of reps (these will likely not be unbroken sets)
8 tough alternating KB goblet reverse lunges
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5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
5/side 1-arm DB push press w/:02 pause @ top
5/side single-leg single-arm DB Romanian deadlifts
:15/side plank

Every :90 for 12:00 (4 sets of each):
1st: 1 clean lift-off (deadlift to just below knees & pause for :03 before returning to floor) + 1 clean pull w/:03 pause below knees + 2 clean pulls (no pauses)
2nd: 4/side 1-arm DB floor press from glute bridge, 30X0
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3 rounds for steady reps (movement quality is more important than speed today):
3:00 of (5 power cleans + 5 handstand push-ups or 10 push-ups + 10 air squats)
:60 rest
+
5:00-10:00 coach-led mobility work

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