3 sets easy of (1 dead hang to inverted or :05-:10/side 1-arm hang + 5 Russian kettlebell swings + 5 1 & 1/4 goblet squats)

Every :90 for 15:00 (5 sets of each):
1st: 3 front squats, 30X1
2nd: 6 ring rows, 2020
+
3 rounds for time w/7:00 cap:
15 front squats, 95/65 (bar starts on ground)
12 pull-ups
OR
3 rounds for time w/7:00 cap:
7 squat cleans, 155/105
5/3 muscle-ups
+
5:00-10:00 coach-led mobility

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

8:00 @ 70% effort of (:60 bike + 15m/side 1-arm overhead carry + :15/side plank)
4:00 rest
8:00 @ 70% effort of (:60 row + 15m crab walk + 15m bear crawl)
+
3 sets:
:20 max burpees – goal is to find the fastest cycle rate
:40 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
10m walk on ball of foot
10m walk on heel of foot

AMRAP in 15:00:
5 hand-release push-ups
5 toes-to-bar
5 hand-release push-ups
5 toes-to-bar
200m run
:60 rest
+
Every 5:00 for 3 sets:
4 alternating Turkish get-ups – moderate, smooth, & controlled
15m/side 1-arm DB Farmer’s walk w/5 shrugs every 5m
+
5:00-10:00 coach-led mobility work

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3 rounds as warm-up:
3 inchworms, slow & controlled walking hands out as far as possible each time
10 cossack squats
3 v-ups
:10 hollow rock
:10 hollow hold

Every :90 for 12:00 (4 sets of each):
1st: 6-8 goblet squats, 22X1
2nd: 2.2.2 strict pull-ups – adjust grip from wide to normal to narrow every 2 reps, add weight if these are relatively easy
+
6 rounds for time w/12:00 cap:
15m DB walking lunges w/DB @ shoulders
10 alternating 1-arm DB rows from plank (each arm = 1, so 5/arm each round)
*same weight for both movements, should be tough for at least 1 of the 2
+
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, 3011
5-10 push-ups, 10X1 – solid :01 hold in plank at the top of each rep
25 single-unders or double-unders

Every :90 for 15:00 (5 sets of each):
1st: 1 snatch-grip deadlift + 1 snatch pull + 1 power snatch
2nd: 3-6 strict handstand push-ups – add deficit if 6 is easy, go piked off a box or 6 heavy seated-on-floor DB presses if these aren’t there yet…
+
3 rounds for time w/10:00 cap:
30 kettlebell swings
15 burpees
+
5:00-10:00 mobility work – coach-led

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Dynamic mobility work – coach-led

AMRAP in 16:00 w/a partner w/only 1 working at a time trading off completed movements:
40 double-unders
20 wall balls
10 toes-to-bar
+
Optional 9-8-7-6-5-4-3-2-1 not for time:
DB curls
Push-ups
Sit-ups

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SCHEDULE NOTICE: there is no 1000 class today, see you @ 900!