3 sets easy of (10 band pull-aparts + 5 Russian kettlebell swings + 5 1 & 1/4 goblet squats)

Every :90 for 15:00 (5 sets of each):
1st: 2-2-1-1-1 back squats – build to a heavy final single
2nd: 3-4/side single-arm standing DB shoulder press, 3010
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15-12-9 for time:
Power cleans, up to 95/65 – select a weight with which you can confidently perform sets of 3-5 unbroken with minimal rest
Bar-facing burpees
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5:00-10:00 coach-led mobility

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SCHEDULE NOTICE: 1000 class is cancelled tomorrow, 05.19 – see you all @ 900!

3 sets as warm-up:
10 Russian kettlebell swings, light/moderate
:15 rest
:15 bike @ tough but not max effort
:60-:90 rest

8:00 @ 60-70% effort of (:60 bike + 10m crab walk + 10 sit-ups + 10m bear crawl)
4:00 rest
8:00 @ 60-70% effort of (20 row strokes + 10m crab walk + 10 alternating DB snatches + 10m bear crawl)
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AMRAP in :60:
Bike calories

5:00-10:00 mobility work – coach-led

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As warm-up:
2:00 easy row, bike, or run
:30 table hold
:90 easy row, bike, or run
30m slow bear crawl
:60 easy row, bike, or run

12:00 @ 90% effort – tough but not quite all-out:
48 double-unders
8 pull-ups or 4/2 muscle-ups (bar or ring)
16 hand-release push-ups
8 toes-to-bar
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Every 3:00 for 4 sets:
1/side Turkish get-up + windmill, build to tough by 4th set
30m DB Farmer’s walk w/8 shrugs @ 15m & 30m
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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, 3111
5-10 push-ups or dips
:20 hollow rock

Every :90 for 15:00 (5 sets of each):
1st: 2 snatch-grip deadlifts, 3030
2nd: 2-4 strict handstand push-ups – add deficit if 4 is easy, go piked off a box or heavy seated-on-floor DB presses if these aren’t there yet…
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4 sets for even reps:
:30 kettlebell swings – overhead if possible
:30 burpees
:30 row
:90 rest
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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 1 & 1/4 air squats
:10 hollow rock
:10 hollow hold

Every :90 for 12:00 (4 sets of each):
1st: 10 alternating front rack reverse lunges
2nd: 1 strict pull-up + 3 kipping pull-ups + 5 toes-to-bar
*lots of options for the pulling complex, goal is to find movement variations that get easier as you go and can be completed either unbroken or within a :30 window if breaks are required… so could look like 1 bar muscle-up + 3 strict pull-ups + 5 toes-to-bar for some, or :05 chin-over-bar hold + 3 toes-to-bar bar + :05 dead hang for others…
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For time w/12:00 cap:
150 wall balls!
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5:00-10:00 mobility work – coach-led

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Dynamic mobility work – coach-led

On a single 15:00 running clock in teams of 3:
Score 1: 1600m run
Score 2: AMRAP of 120 double-unders + 20 bar-facing burpees + 15 power cleans @ 95/65
*trade off at any point w/only 1 person at a time running and 1 person at a time working on the AMRAP… when the run is completed all 3 team member chip away at the AMRAP as needed, but still only 1 may work at a time
+
optional 3 sets not for time:
10 alternating 1-arm DB curl & press
15 glute-ham sit-ups

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