For completion as warm-up:
500m row easy
30m bear crawl
300m row moderate
30m bear crawl
100m row hard

Every :90 for 12:00 (4 sets of each):
1st: :45 upper pulling gymnastics practice (toes-to-bar, any pull-up, muscle-up)
2nd: :45 upper pressing gymnastics practice (handstand walk/hold, wall walk, strict or kipping handstand push-ups, ring or bar dips)
+
15:00 @ easily sustainable effort:
300m row or .5 mile Assault Bike
15m offset carry (1-arm Farmer’s carry & 1-arm overhead carry)
:30 plank
15m offset carry
+
5:00-10:00 mobility work – coach-led

Post results to comments.

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 (5-10m overhead duck walk + :20 hollow rock)

Every :60 for 10:00:
1 moderate squat snatch or 1 squat clean
OR
if you’re already efficient and in the mood to build to a heavy single, do so in 10:00
+
AMRAP in 15:00 w/a partner, trade off movements:
20 row calories
15 wall balls
10 pull-ups
+
5:00-10:00 coach-led mobility work

Post results to comments.

2 rounds as warm-up:
15m bear crawl
15m walking lunges w/reach overhead
5/side DB crossbody deadlifts

Every :90 for 15:00 (5 sets of each):
1st: 3-2-1-1-1 clean-grip deadlift – build to a tough but solid final single
2nd: :20/side star plank
+
For time:
9-12-15 of [kettlebell swings + burpees]
5:00 rest
15-12-9 of [kettlebell swings + burpees]
*moderate KB load that allows for unbroken sets throughout
+
5:00-10:00 coach-led mobility work

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3 rounds as warm-up:
50 single-unders
5/side 1-arm DB thrusters
:10 chin-over-bar hold
:10 passive hang from bar

Every :90 for 15:00 (5 sets of each):
1st: 2 squat clean singles (:10-:20 between reps)
2nd: 5-10 unbroken toes-to-bar OR :30 toes-to-bar kipping rhythm work
+
5 rounds for time w/10:00 cap:
10 thrusters, up to 95/65
15 AbMat sit-ups
+
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

For time w/a partner, trade off all work as desired:
1000m row or 1.5 mile Assault Bike or 800m ski erg
100 alternating DB snatches
1000m row or 1.5 mile Assault Bike or 800m ski erg
100 burpees
1000m row or 1.5 mile Assault Bike or 800m ski erg
+
3 sets not for time:
10-16 alternating DB curls
20 tricep band pressdowns
:30-:60 plank

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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 squats, 20X1
2nd: 4 double DB split jerks switching lead leg each rep, light/moderate loads to work on footwork
+
15-12-9-6-3 for time w/10:00 cap:
Front squats (from the ground), moderate up to 115/75
CTB pull-ups
+
5:00-10:00 coach-led mobility

Post results to comments.