3 sets as warm-up:
1/side Turkish get-up + windmills, 3011
10 band pull-aparts
30 single-unders

Every :90 for 15:00 (5 sets of each):
1st: 10m double DB or KB front rack walking lunges
2nd: :60 strict pull-up accumulation – if using a band select the lightest assistance that allows you to accumulate 3-6 each round
+
Every :60 for 15:00 (5 sets of each):
1st: 10-15 unbroken wall balls
2nd: double-unders (select a number that you believe is achievable in :15-:30 for rounds and stick to it)
3rd: :30 bike or row @ moderate effort
+
5:00-10:00 coach-led mobility work

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3 rounds as warm-up:
10m slow bear crawl
10m fast bear crawl
:10-:30 2-arm passive hang from bar
3 burpees w/high jump at top

Every 2:30 for 15:00 (6 sets):
1 snatch lift-off w/:01 pause just below the knees
1 snatch pull from :01 pause just below the knees
1 snatch pull
5 slow band passthroughs, if these are easy do them from the bottom of an overhead squat(!)
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AMRAP in 6:00:
21-15-9 for time of (kettlebell swings + burpees)
*this is an AMRAP again like last week, so if you complete the round of 9 you’ll begin again @ 21 kettlebell swings…
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5:00-10:00 mobility work – coach-led

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Dynamic mobility work – coach-led

AMRAP in 15:00 w/a partner, trade off completed movements:
10 (5/side) 1-arm DB hang clean to overhead
10 single DB box step-overs (same weight as hang clean & jerks)
10 pull-ups
+
3 sets not for time optional:
20 light band pull-aparts
15 light band pressdowns
10 DB curls (both at same time)

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3 sets easy of (6 strict pull-ups or ring rows + 3/side 1-arm Russian kettlebell swings + 3/side 1-arm KB thrusters)

Every :60 for 15:00 (5 sets of each):
1st: 3 back squats, 20X1
2nd: 4-6 L DB chainsaw rows, 2010
3rd: 4-6 R DB chainsaw rows, 2010
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AMRAP in 7:00:
400m run buy-in (so just 1 run to begin the 7:00)
+
max in remaining time:
6 power cleans, up to 155/105
12 hand-release push-ups
+
5:00-10:00 coach-led mobility

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3 sets as warm-up:
5-10 push-ups
:10 rest
:15 row @ moderate/high effort
: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:
4-5/side single-leg DB Romanian deadlift, 3011
4-5/side single-arm DB Z press (seated on ground)
:30/side single-leg wall sit
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4 sets:
15m 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
30m/side 1-arm KB Farmer’s walk
3 rounds of [5 goblet squats + 5 sit-ups]

AMRAP in 10:00:
3 toes-to-bar
3 front squats, 95/65
30 double-unders
6 toes-to-bar
6 front squats
30 double-unders
9 toes-to-bar
9 front squats
30 double-unders
and so on…
*if front rack mobility is a limiter perform moderate goblet squats in place of front squats
+
3 sets not for time:
:30-:60 plank (ground or rings)
:30 Sorensen hold (weighted or :10/side single-leg if these are easy)
5-10/side 3-point DB rows
+
5:00-10:00 coach-led mobility work

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