For completion as warm-up:
2:00 easy row/bike/run
+
2 rounds easy:
4 slow & deliberate inchworms
4 goblet squat curl to halos

Every :90 for 12:00 (4 sets or each):
1st: 15m DB walking lunges (DBs held anywhere)
2nd 7-10 ring rows or tough Australian CTB pull-ups, 2020
+
5 sets for total reps:
2:00 of [6 toes-to-bar + 6 goblet squats + 24 double-unders + 6 goblet squats]
:60 rest
*pick up where you left off each round
+
5:00-10:00 mobility work – coach-led

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

Every 2:00 for 16:00 (4 sets of each):
1st: 8-10 alternating barbell Romanian deadlifts, 3011
2nd: 8-10 alternating DB push presses – DBs in both hands @ shoulders, but only 1 goes overhead each rep
+
For time:
21 push-ups or handstand push-ups
9 power cleans
15 push-ups or handstand push-ups
15 power cleans
9 push-ups or handstand push-ups
21 power cleans
*select loading and movement variations that will allow you to complete the work in 5-10 minutes… if you’re not sure, go with push-ups & 95/65 for the power cleans…
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

For time in teams of 3:
150 row or bike calories
300 wall balls to 10’
150 pull-ups
*each team gets 1 wall ball and 1 rower/bike (team’s choice), work can be completed in any order and partitioned as desired, but only 2 may be working at a time
+
optional 2 sets not for time:
30 tricep band pressdowns w/pause @ bottom
20 glute-ham sit-ups
20 GHD Russian twists

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3 sets as warm-up:
5 Russian kettlebell swings
5 goblet squats, 20X1
5 strict pull-ups or ring rows
:15-:30 handstand hold or 5-10m handstand walk

A. Hang snatch from just below the knees, 8 x 1-2 light & technique-based; begin a rep every :60
B. Back squat, 3-3-3, 20X1; begin a set every 3:00
+
For time w/10:00 cap:
50 DB snatches
50 DB hang power clean & jerks
*select a challenging load that will still give you a shot to complete the work in under 10:00
+
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 movements and go back & forth again
+
4 sets:
2:00 strict pull-ups
:30 rest
2:00 offset carry w/1 KB in front rack & 1 DB overhead – switch sides after :60
:30 rest

5:00-10:00 mobility work – coach-led

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3 sets as warm-up:
1/direction hollow to superman roll
:05-:10/side 1-arm hang from bar or ring
5m duck walk forward
5m duck walk backward

Every :60 for 15:00 (5 rounds of each):
1st: 7 ring rows or Australian CTB pull-ups
2nd: 14 prisoner step-ups, 24/20
3rd: :30 plank on ground or rings OR hollow rock
+
For time:
20 Assault/Echo calories
30 toes-to-bar
40 air squats
+
5:00-10:00 mobility work – coach-led

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