For completion as warm-up:
15m walk on toes
15m wall on heels
15m walking lunges
15m bear crawl
15m crab walk
10 alternating toe-touches from plank

Every 2:00 for 16:00 (4 sets of each):
1st: 6-8 alternating barbell Romanian deadlifts, 3011
2nd: 6-8 alternating DB push presses – DBs in both hands @ shoulders, but only 1 goes overhead each rep
+
For time w/10:00 cap:
400m run
35 burpees
300m run
25 burpees
200m run
15 burpees
*today’s burpees = chest on the ground to standing w/open hips/knees on a 45 lb bumper plate directly in front of you
+
5:00-10:00 mobility work – coach-led

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For completion as warm-up:
2:00 easy row/bike/run
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2 rounds easy:
5 slow & deliberate inchworms
5 scap pull-ups, 1111
5m forward duck walk
5m backward duck walk

Every :60 for 14:00 (7 sets of each):
1st: 1 squat clean (or 1 power clean into 1 front squat)
2nd: 1-3 strict pull-ups or muscle-ups if proficient
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AMRAP in 7:00:
3 toes-to-bar
3 thrusters
6 toes-to-bar
6 thrusters
9 toes-to-bar
9 thrusters
and so on adding 3 reps each round…
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5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

5 rounds for time in teams of 3:
400m run
27 pull-ups
18 power cleans, up to 135/95
*runs must be performed together, but split swings & pull-ups as desired with only 1 partner working @ a time
+
optional 2 sets not for time:
35 light tricep band pressdowns w/pause @ bottom
25 sit-ups
20 Russian twists

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3 sets as warm-up:
5 strict pull-ups or ring rows
:10-:20 handstand hold or 5-10m handstand walk
15 air squats

A. Hang snatch from just below the knees, 8 x 1 moderate; begin a rep every :90
B. Back squat, 2-2-2, 20X1; begin a set every 3:00
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2 rounds for time:
200m 1-arm DB/KB Farmer’s walk – switch sides as needed
15m DB/KB walking lunges
15 push-ups
15m DB/KB walking lunges
15 push-ups
*same tough DB/KB for both the Farmer’s walk & lunges
+
5:00-10:00 coach-led mobility

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3 rounds as warm-up:
5/side 1-arm DB upright row, 3010
5/side 1-arm DB Arnold press, 2011
:30 table hold

10:00 gymnastics – pick a couple movement and go back & forth again
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15:00 @ 60-70% effort – easy!
200m run
15m bear crawl
30 double-unders
15m bear crawl

5:00-10:00 mobility work – coach-led

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3 sets as warm-up:
:10 hollow hold
:10 arrested superman hold
:10 passive hang from bar or ring
10m duck walk

Every :60 for 15:00 (5 rounds of each):
1st: :15/side star plank
2nd: 5/side 1-arm DB hang clean & jerks
3rd: :30 bike or row – increase effort a bit each set to prep for the chipper
+
For time:
20 row calories
20 burpees w/lateral hop over the rower
20 heavy kettlebell swings
+
5:00-10:00 mobility work – coach-led

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