3 rounds as warm-up:
5 KB goblet squat curl to halos
15m bear crawl
30 single- or double-unders

Every 2:00 for 12:00 (3 sets of each):
1st: 4-6 L DB rear foot elevated split squats, 30X0
2nd: 4-6 R DB rear foot elevated split squats, 30X0
+
AMRAP in 12:00:
400m run
40 wall balls
40 pull-ups
+
5:00-10:00 mobility work – coach-led

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Dynamic mobility work – coach-led

For load & time w/a partner (2 scores):
10:00 to build to a hang power clean max
5:00 rest
6 rounds for time, partners trade off completed full rounds until each has done 3:
10 hang power cleans, up to 135/85
10 bar facing burpees
200m run
+
optional 2 sets not for time:
20 tricep band pressdowns w/pause @ bottom
20 Russian twists (floor)

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3 sets as warm-up:
:05 chin-over-bar hold
:10 plank or handstand hold
:15 bottom of squat hold
:20 single- or double-unders

A. Hang snatch from just below the knees, 8 x 1 beginning a rep every :60 OR 8:00 to build to a moderate/tough single if already proficient
B. Back squat, 8 x 3 @ 50-60% 1RM, 1010 – should feel light, each rep should take no more than :02 w/no pausing at any point; begin a set every :60
+
21-15-9 for time w/8:00 cap:
DB box step-overs
Toes-to-bar
*single DB held any way, both feet must touch the top of the box each rep
+
5:00-10:00 coach-led mobility

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2 rounds as warm-up:
5/side light 1-arm DB upright row, 3010
:30 plank
:30 table hold

10:00 gymnastics – pick a couple movement and go back & forth again
+
15:00 @ 60-70% effort – easy pace…
5 pull-ups
10 push-ups
15 air squats
200m jog

5:00-10:00 mobility work – coach-led

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3 sets as warm-up:
8 walking lunges w/reach overhead & twist into lead leg each step
5-10 toes-to-bar or hanging knees raises
5/side 1-arm DB hang clean & jerk

AMRAP in 12:00:
10 DB push presses
20 Russian kettlebell swings
40 double-unders
*moderate loads on both the push presses & swings
+
Every :90 for 12:00 (2 rounds of each):
1st: :30-:45 hollow hold
2nd: :05-:15/side single-arm hang from ring or bar
3rd: :10-:20/side bottom of pistol hold or :20-:30/side single-leg balance (standing with knee raises above hip level)
4th: 20-30 band pull-aparts
+
5:00-10:00 mobility work – coach-led

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For completion as warm-up:
2:00 easy row/bike/run
+
2 rounds easy:
5 scap pull-ups, 1111
5 scap push-ups, 1111
5m forward duck walk
5m backward duck walk
*straight elbows throughout on both scap movements

Every :90 for 12:00 (3 sets of each):
1st: 6-8 L DB rear foot elevated split squats, 30X0
2nd: 6-8 R DB rear foot elevated split squats, 30X0
+
Every :60 for 15:00 (3 sets of each):
1st: :30 strict pull-ups – use band assistance to allow for at least 5 reps each set
2nd: :30 barbell thrusters, 45/33 – goal is controlled/steady movement throughout the entire :30 each set
3rd: :30 bike/row @ moderate effort
+
5:00-10:00 coach-led mobility

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