Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (12 band pull-aparts + 6 Russian kettlebell swings + 6 goblet squats)

Every :90 for 15:00 (4 sets of each):
1st: 2 back squats, 20X1
2nd: 3-4/side heavy 3-point DB rows (hand on bench/box)
+
3 rounds for time:
16 1-arm DB thrusters, switch arms every 4 reps
12 toes-to-bar
+
5:00-10:00 coach-led mobility

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3 sets as warm-up:
2 wall walks
:15 rest
:15 row @ tough but not max effort
:60 rest

Every :60 for 10:00 (5 sets of each):
1st: upper gymnastics movement of choice – any hanging or inverted movements, if performing full reps select a number that is achievable within a :30 window each round
2nd: :05-:10/side bottom of pistol hold (foot flat, full depth, use support if needed) OR 6-10 alternating pistols
+
10:00 @ 70% effort – reeaaaaaaal nice & easy-like again:
15m crab walk
10 single-arm DB hang clean to overhead, switch after 5 each round
15m bear crawl
:20 hollow rock
+
2 sets:
:10 bike easy
:50 bike hard – oh boy…
5:00 rest

5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
1/side alternating Turkish get-up + windmill, moderate & slow/controlled throughout
4 burpees w/strict push-up @ bottom and high jump @ top

Every :90 for 12:00 (8 sets) building so last couple sets are challenging:
1 clean-grip deadlift
1 clean pull
1 power clean
+
For time w/12:00 cap:
600m run
40 overhead kettlebell swings, moderate load you could do 15-20 unbroken to start
400m run
40 Russian kettlebell swings, same weight as first set
200m run
+
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 air squats w/short pause in the hole
:15 hollow hold

Every :60 for 12:00 (4 sets of each):
1st: 5-6 L-leg front rack reverse lunges (bar starts on ground each set)
2nd: 5-6 R-leg front rack reverse lunges
3rd: 6/side plank rotations
+
3 sets for max reps:
:60 strict pull-ups OR bar muscle-ups if they’re already smooth
:30 rest
:60 wall balls
:30 rest
:60 anchored sit-ups w/fingertips touching temples throughout
:60 rest
+
5:00-10:00 mobility work – coach-led

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3 sets as warm-up:
4 band overhead squats, 3011
8 v-ups
12 Russian kettlebell swings

Every :90 for 15:00 (5 sets of each):
1st: 3 snatch-grip deadlifts, 3030 – similar to last week but no pauses, emphasis on returning to a perfect start position each rep
2nd: 3 strict handstand push-ups – add deficit if these are easy, piked off a box or seated DB presses if these aren’t there yet…
+
For time w/8:00 cap
160 double-unders
40 alternating DB snatches, moderate
20 burpees w/lateral hop over DB
+
5:00-10:00 coach-led mobility work

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Dynamic mobility work – coach-led

AMRAP in 20:00 w/a partner:
200m run together
4 rounds of (5 pull-ups + 10 push-ups + 15 air squats) – partners trade off completed rounds so each does 2 full rounds before beginning the next run together
+
optional 3 sets not for time:
12 alternating 1-arm DB curl & press
12 glute-ham sit-ups

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