3 sets easy of (5/side 1-arm bent-over KB row + 5 Russian kettlebell swings + 5 1 & 1/4 goblet squats)

Every :90 for 15:00 (5 sets of each):
1st: 2 front squats, 30X1
2nd: 4-6 ring row or Australian CTB pull-ups, 2020
+
3 rounds for time w/7:00 cap:
5 wall walks
15 power cleans, up to 95/65
OR
3 rounds for time w/7:00 cap:
5/3 muscle-ups
7 power snatches, 115/85
+
5:00-10:00 coach-led mobility

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3 sets as warm-up:
10 jumping air squats
:10 rest
:15 row @ tough but not max effort
:60-:90 rest

10:00 gymnastics practice of choice – pick 1-2 movements and work the basics in small, non-fatigued sets
+
10:00 @ 70% effort (w/the exception of the row):
5 v ups
:10 hollow rock
:10 hollow hold
15m unweighted walking lunge
10 row pulls – start easy and increase effort every round
15m unweighted walking lunge
+
3 sets:
:30 max burpees – goal is to find the fastest cycle rate and hope you can hang on…
:30 rest

5:00-10:00 mobility work – coach-led

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As warm-up:
10m walk on ball of foot
10m walk on heel of foot
:90 easy row, bike, or run
:30 table hold
:30 plank on ground
:90 easy row, bike, or run
15m bear crawl
15m crab walk

15:00 @ high but sustainable effort:
7 burpees
28 double-unders
14 wall balls
28 double-unders
:60 rest
+
3 sets not for time:
2/side KB windmills – moderate, smooth, and controlled
10m KB overhead carry
10m KB front rack carry
10m KB Farmer’s walk
*same weight for all movements, should get easier as you progress through each set…
+
5:00-10:00 coach-led mobility work

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3 sets as warm-up:
5/side light single-arm/single-leg DB Romanian deadlifts, 4010
5/side plank rotations
20-30 single-unders

Every 3:00 for 12:00 (4 sets):
2 snatch-grip deadlifts, 31X1
:10 rest
1 snatch pull
:10 rest
5-10 slow band passthroughs
+
Every :60 for 16:00 (4 sets of each) – treat as active recovery from yesterday:
1st: :30 bike or row – easy
2nd: :15-:30 table hold
3rd: :30 bike or row – easy
4th: :15-:30 bent-knee hollow hold w/emphasis on rounded low back
+
5:00-10:00 mobility work – coach-led

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For time:
1600m run
100 pull-ups
200 push-ups
300 air squats
1600m run
*runs must be completed in their entirety to begin and finish the workout, but partition the 100/200/300 as needed/desired – for example, many choose to do 20 rounds of 5/10/15
**we will have plenty of options for this, including 1/2 the reps solo, partnered, etc.

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SCHEDULE NOTICE: just a single 1030 class today, expect a big turnout (40+ last year) and a hot day – come prepared w/plenty of water