3 rounds as warm-up:
10m slow bear crawl
10m fast bear crawl
:10-:30 2-arm passive hang from bar or 1-3 dead hang to inverted (keep everything easy from a variation/reps standpoint)
3 burpee broad jumps

Every 2:30 for 15:00 (6 sets):
1 snatch lift off w/:03 pause just below the knees
1 snatch pull w/:03 eccentric
3 hang snatch pulls from just below the knees
5 slow band passthroughs (standing or from bottom of squat)
+
AMRAP in 7:00:
5 handstand push-ups (only if they are already really solid to full depth) or 10 perfect push-ups
10 Russian kettlebell swings, challenging but unbroken
30 double-unders
+
5:00-10:00 mobility work – coach-led

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4 sets as warm-up:
1/side Turkish get-up + windmill, 3011
10 band pull-aparts

Every :90 for 15:00 (5 sets of each):
1st: 8 steps double DB or KB front rack walking lunges
2nd: 8 alternating DB rows from plank
*these do not have to be the same loads
+
AMRAP in 12:00:
12 wall balls
8 pull-ups
*run 400m every 4:00, including to start
+
5:00-10:00 mobility work – coach-led

Post results to comments.

SCHEDULE NOTICE: we will be closed this Saturday 06.30 from 1000-1200 (outdoor rig will still be available for use, though) as we host Dr. Rob Balza for a shoulder health clinic – the clinic is free but limited to 20 participants, if you’re interested check our latest newsletter for more information and a registration link

Dynamic mobility work – coach-led

AMRAP in 16:00 w/a partner, trade off completed movements:
12 burpees w/jump onto 45 bumper plate
12 tough KB goblet squats
48 double-unders
+
optional 3 sets not for time:
15 moderate band pull-aparts
15 moderate band pressdowns
10 unweighted hip extensions or light reverse hypers

Post result to comments.

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

Every :90 for 15:00 (5 sets of each):
1st: 2 back squats, 20X1 – start light and build to a challenging final set
2nd: 3-6 supinated strict pull-ups (add weight or use band assistance to make 3-6 challenging)
+
AMRAP in 7:00:
1 toes-to-bar
1/side 1-arm DB snatches
2 toes-to-bar
2/side 1-arm DB snatches
3 toes-to-bar
3/side 1-arm DB snatches
and so on adding 1 toes-to-bar and 1/side snatch each round
*DB snatches can be alternating or straight through
+
5:00-10:00 coach-led mobility

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4 sets as warm-up:
:15 row increasing effort each set
:15 rest
5 fast burpees
:60-:90 rest

10:00 gymnastics practice of choice – pick 1-2 movements and work the basics in small, non-fatigued sets, ideally the same movements/variations you performed over the last 2 weeks
+
10:00 @ 60-70% effort – very easy, focus on quality movement over speed and stick to the tempos:
5/side single-arm DB thruster w/:01 pause overhead
5/side single-arm DB bent-over row w/:01 pause @ top
:30 wall set holding DB @ chest
+
3 sets:
30m reverse sled drag, heavy!
rest as needed

5:00-10:00 mobility work – coach-led

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As warm-up:
10m walk on ball of foot
10m walk on heel of foot
15m bear crawl
15m crab walk
20 alternating crossbody toe-touches from plank
3 rounds of [5 single kettlebell deadlifts + 5 kettlebell swings + 5 push-ups]

5 rounds for time w/10:00 cap:
12 deadlifts, light/moderate load up to 135/85
9 hang power cleans, same weight as deadlifts
6 handstand push-ups or 3 wall walks
*bar load should be light enough that rounds could be done unbroken (though we would not recommend trying that in the actual workout)
**only perform handstand push-ups if you have/can consistently hit sets of 3-6 unbroken to full depth
+
3 sets not for time:
5 v ups, slow & controlled
:10 hollow rock
:15 hollow hold
:20 superman hold
+
5:00-10:00 coach-led mobility work

Post results to comments.