For completion as warm-up:
2:00 easy row/bike/run
+
3 rounds easy:
5 scap pull-ups, 1111
5 scap push-ups, 1111
10 Cossack squats

Every 2:00 for 10:00 (5 sets of each):
10 steps DB walking lunges, heavy!
+
Every :60 for 15:00 (5 sets of each):
minutes 1-5: 5-10 unbroken strict pull-ups – add weight or band assistance to allow for a minimum of 5/set
minutes 6-10: 10 goblet squats, 1010 – no pauses, each rep should take :02
minutes 11-15: 10 fast burpees
+
5:00-10:00 coach-led mobility

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3 rounds as warm-up:
8 alternating DB snatches
15m bear crawl
30 single- or double-unders

Every :90 for 15:00 (10 sets of each):
1 clean grip deadlift
1 power clean
1 shoulder-to-overhead (push press or any jerk)
+
For time w/10:00 cap:
30 deadlifts, 225/155
800m run
*load should allow all reps to be completed w/quality form in under 3:00, adjust loading appropriately

5:00-10:00 mobility work – coach-led

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Dynamic mobility work – coach-led

3 rounds for time w/a partner w/only 1 working at a time:
150 double-unders
60 wall balls, 20/14 to 10
30 CTB pull-ups
+
optional 3 sets not for time:
20 tricep band pressdowns w/pause @ bottom
20 AbMat sit-ups

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2 sets as warm-up:
:05 chin-over-bar hold
:05 passive hang from bar
:20 plank or handstand hold
:30 bottom of squat hold

A. Snatch (from the ground this week – emphasis on slow pull to the knees leading to great positions above), 8 x 1 beginning a rep every :60 OR 8:00 to build to a moderate/tough single if already proficient
B. Back squat, 6 x 3 @ 55-65% 1RM, 1010 – just a bit heavier than last week’s reps, should still feel light; begin a set every :60
+
For time w/12:00 cap:
400m run
20 alternating DB snatches
300m run
20 alternating DB snatches
200m run
20 alternating DB snatches
+
5:00-10:00 coach-led mobility

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2 rounds as warm-up:
5 DB Cuban presses
:30 plank
:30 table hold

Every :60 for 10:00 (5 sets of each):
1st: upper press gymnastics practice of choice – should take :15-:30 depending on movement choice
2nd: 8-10 steps light DB death march
+
Every :60 for 10:00 (5 sets of each):
1st: upper pull gymnastics practice of choice – same idea as the press, should take :15-:30
2nd: 15m unweighted walking lunge w/reach overhead & twist
+
Every 2:00 for 6:00 (3 sets):
:20 bike, row, or ski hard!

5:00-10:00 mobility work – coach-led

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3 sets as warm-up:
:15/side plank
15m walking lunges
:30 hollow hold

AMRAP in 12:00:
4 thrusters, moderate up to 135/95 (should still be unbroken each set)
8 burpees
12 knees-to-elbows
48 double-unders
+
Every :90 for 12:00 (2 rounds of each):
1st: 10-15 very light band good mornings
2nd: :10-:15/side star plank
3rd: :30 bottom of squat hold – nice & relaxed
4th: :10-:20 top of ring row or Australian CTB hold
+
5:00-10:00 mobility work – coach-led

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