3 sets as warm-up:
15m unweighted walking lunges
10 alternating toe touches from plank
15m bear crawl
:05-:10 chin-over-bar hold

8:00 split jerk tech work @ very light loads – emphasis on footwork during both split and recovery
+
2:00 rest
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8:00 to build to a challenging (tough but not true max) clean-grip deadlift triple
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4:00 rest
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AMRAP in 8:00:
20 calories – your choice bike/row/ski
20 burpees
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5:00-10:00 coach-led mobility

2:00 easy bike/row/ski
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2 rounds:
3 slow & controlled inchworms
12 light goblet squats
:30 hollow hold
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Every :90 for 15:00 (5 sets of each):
1st: 2 squat cleans (or 2 x 1 power clean + 1 front squat) + 2 front squats
2nd: 4-6/side 3-point DB rows, 20X0 – no hold @ the top this week
*moderate/tough loads you can move perfectly for both
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For time w/12:00 cap:
30 toes-to-bar
45 air squats
120m heavy Farmer’s walk (4 x down & back on rig)
45 air squats
30 toes-to-bar
*sub anchored sit-ups for toes-to-bar if you think the TTBs won’t allow you to finish under the cap
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5:00-10:00 coach-led mobility

Dynamic mobility work – coach-led

For time in teams of 2, split all work as desired w/only 1 partner working at a time:
100 double-unders
100 deadlifts, up to 185/125
100 double-unders
100 burpees w/lateral hop over the bar
100 double-unders
+
optional bis & tris work of choice

Post result to comments.

3 sets as warm-up:
:05-:10/side 1-arm hang from bar or ring
10 alternating 1-arm DB snatch w/:01 pause overhead
10 air squats w/pause in the hole

A. Pause snatch (:01 pause just below the knees), 8:00 to work on a technical component @ light/moderate loads OR build to a heavy single if already proficient
B. Back squat, 4-4-4, 30X0 – so no pause @ top; begin a set every 3:00
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90 reps for time w/a 9:00 cap:
1 set of max unbroken thrusters @ 45/35 OR 1 set of max unbroken wall balls – your choice
Pull-ups in remaining time
*so if you open with a set of 20 thrusters you must do 70 pull-up to complete the workout, if you perform a set of 50 thrusters to start then you must do 40 pull-ups, if you do 80 thrusters you will do 10 pull-ups…
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5:00-10:00 coach-led mobility

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3 rounds as warm-up:
5 light band pass-throughs
10 light band pull-aparts
:15/side plank
:30 bottom of relaxed squat hold

Every :60 for 8:00 (8 sets):
:15-:30 upper press gymnastics practice of choice
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Every :60 for 8:00 (8 sets)
:15-:30 upper pull gymnastics practice of choice
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Max calories in 8:00 w/a partner:
P1: bike/ski/row
P2: 60m med ball bear hug carry, double KB front rack carry, or Farmer’s walk
*so 1 partner accumulates calories while the other carries 60m, then switch…
**if rolling solo on this, complete max calories in 8:00, beginning every 2:00 (including the start, so a total of 4 carries) w/the 60m carry…
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5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
5/side plank rotations
5/side single-leg glute bridges
5/side single-arm DB hang clean & jerk w/:01 pause overhead

Every :90 for 24:00 (4 sets of each):
1st: max up to :30 hanging L-sit from bar or rings (or hanging knee raise)
2nd: :60 push-ups accumulation @ 1011 – make the tempo perfect, so @ :03/rep the most possible in :60 is 20 reps
3rd: 15-20 unbroken Russian kettlebell swings
4th: 5/side tough 1-arm DB push jerks
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3 sets not for time:
:30 Sorensen hold
10 alternating DB curls, heavy

5:00-10:00 mobility work – coach-led3 rounds as warm-up:

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