For completion as warm-up:
500m row easy
30m bear crawl
300m row moderate
30m walking lunges w/reach overhead each step
100m row hard

Every :60 for 15:00 (5 sets of each):
1st: :30 toes-to-bar, gymnastic, butterfly, or muscle-up kipping practice – can be full repetitions this week, but keep thing non-fatigue
2nd: :30 handstand hold or 5-10m handstand walk or :20 hollow hold
3rd: :30 row or Assault Bike easy
+
Every :60 for 15:00 (5 sets of each):
1st: 10 DB death march steps, deliberate/controlled throughout
2nd: 15m/side tough 1-arm DB/KB overhead carry, bottoms up KB if possible
3rd: :30 Assault Bike or row @ moderate/tough effort
+
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 (5-10m overhead duck walk + :20 hollow hold)

Every :60 for 10:00:
1 moderate hang power snatch OR 1 hang power clean, solid reps over absolute load OR if you’re already efficient and in the mood to build to a heavy single, go for it…
+
AMRAP in 20:00 w/a partner, trade off movements:
60 double-unders or 80 single-unders
20 row calories
10 burpee box jump-overs (or step-overs)
+
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: 3 squat clean singles (:05-:10 between reps)
2nd: max strict pull-ups in :45
+
For time w/10:00 cap:
42 wall balls
21 toes-to-bar
30 wall balls
15 toes-to-bar
18 wall balls
9 toes-to-bar
+
5:00-10:00 mobility work – coach-led

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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: 2 clean-grip deadlifts, 31X1
2nd: :15/side star plank
+
For reps:
5:00 handstand push-ups or wall walks or heavy seated on floor DB shoulder presses
:60 rest
3:00 kettlebell swings, up to 70/53 overhead
:60 rest
:60 burpees
+
5:00-10:00 coach-led mobility work

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

10 rounds for time w/a partner, alternate completed rounds so that each does 5:
30 double-unders
6 CTB pull-ups
6 DB thrusters, tough!
3 CTB pull-ups
3 DB thrusters
+
abs, bis, & tris work of choice

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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 back squats, 20X1
2nd: 3/side 1-arm DB split jerk – treat as split jerk tech work w/moderate loads
+
For time:
500m row
.5 mile Assault Bike
+
3 sets not for time:
10-20 alternating DB curls
20 tricep band pressdowns
+
5:00-10:00 mobility work

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