2 sets as warm-up:
15m unweighted walking lunges
20 alternating toe touches from plank
15m bear crawl
:05-:10 chin-over-bar hold

Every 2:00 for 16:00 (4 sets of each):
1st: 1 squat clean (or 1 power clean + 1 front squat) + 1 front squat w/:02 pause in the hole + 1 1 & 1/4 front squat + 1 front squat
2nd: 6-8/side 3-point DB rows, 20X1 – solid hold @ top w/straight wrist & high elbow
*moderate/tough loads you can move perfectly for both
+
AMRAP in 8:00:
20 calories – your choice bike/row/ski
40 air squats
+
5:00-10:00 coach-led mobility

2:00 easy bike/row/ski
+
3 rounds:
2 slow & controlled inchworms
10 light Russian kettlebell swings
:20 hollow hold
+
Every :90 for 15:00 (5 sets of each):
1st: 2-3 clean-grip Romanian deadlifts, 31X1
2nd: 4-6 DB Z presses w/:01 pause @ top
+
2 rounds for time:
30 burpees
60m heavy Farmer’s walk
90 double-unders
+
5:00-10:00 coach-led mobility

SCHEDULE NOTICE: we will be closing @ 630 tonight