4 sets as warm-up:
1/side Turkish get-up + 2 windmills
12 band pull-aparts

Every :60 for 8:00:
1st: 4-8 hang power cleans
2nd: :30 perfect ring dips, bar dips, perfect push-ups
+
Every :60 for 8:00:
1st: 12-16 unbroken Russian kettlebell swings
2nd: 8 burpees as fast as possible
+
Every :60 for 8:00:
1st: :30 bike @ moderate effort
2nd: :30 row @ moderate effort
+
5:00-10:00 coach-led mobility work

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3 rounds as warm-up:
5 inchworms
5 burpee broad jumps – begin sub-maximal and increase effort as you go
:60 double-under practice

Every 2:00 for 14:00 (7 sets):
1 snatch pull
3 hang snatches from just below the knees
*goal is to develop comfort in a squat snatch – for most, today’s focus will be on increasing depth & comfort of catch as opposed to increasing load
+
For time w/7:00 cap:
15-12-9-6-3 pull-ups
3-6-9-12-15 DB thrusters
*challenging variations of each, can go CTB, Australian CTB, or band today
+
5:00-10:00 mobility work – coach-led

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Dynamic mobility work – coach-led

AMRAP in 24:00 in teams of 3, trade off completed stations:
Station 1: 200m run
Station 2: 12 DB deadlifts + 9 DB hang power cleans + 6 DB front squats + 3 shoulder-to-overhead
*so 2 people will be resting at all times – teammate 1 runs 200m, then teammate 2 then completes the DB complex, teammate 3 then runs 200m, then teammate 1 completes the DB complex, teammate 2 then runs, then teammate 3 completes the DB complex, and so on…
+
optional 3 sets not for time:
:30 Sorensen hold
20 very light band face pulls
20 very light band pressdown

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3 sets easy of (15-30 single- or double-unders + 5 kettlebell deadlifts + 5 Russian kettlebell swings + 5 goblet squats)

Every :90 for 15:00 (5 sets of each):
1st: 1 clean (power or squat) + 1 front squat w/:03 pause in the hole + 1 front squat w/no pause
2nd: 1-2 supinated strict pull-ups (add weight or use band assistance to make 1-2 challenging, heavier load or lighter band than last week)
+
For time w/9:00 cap:
63 double-unders
3 rounds of (7 burpees + 7 toes-to-bar)
45 double-unders
3 rounds of (5 burpees + 5 toes-to-bar)
27 double-unders
3 rounds of (3 burpees + 3 toes-to-bar)
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
:90 row easy
:15 rest
:30 handstand hold
:15 rest
:60 row moderate
:15 rest
3 wall walks
:15 rest
:30 row hard
:15 rest
6 fast burpees

10:00 gymnastics practice – pick an upper press to pair w/rope climb footwork drills
+
10:00 @ 60-70% effort – very easy, focus on quality movement over speed and stick to the tempos:
5 ring rows or Australian CTB pull-ups, 10X1
:30 bent-knee hollow hold
5 ring rows or Australian CTB pull-ups, 10X1
3/side KB windmill
+
4 sets:
30m reverse sled drag, heavy!
rest as needed

5:00-10:00 mobility work – coach-led

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For completion as warm-up:
15m walk on toes
15m walking lunge
15m wall on heels
15m walking lunge
10 alternating KB windmills, 4111

AMRAP in 30:00 in teams of 3, trade off all work as desired w/just 1 working at a time:
1000m run
50 hang power cleans, 95/65
50 weighted sit-ups w/DB held @ chest – partner can anchor feet
+
5:00-10:00 mobility work – coach-led

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SCHEDULE NOTICE: just a single class today @ 900, even though it’s (relatively) early it will probably be hot, bring water!