For completion as warm-up:
2:00 easy row/bike/ski
+
2 sets:
3 slow & controlled inchworms
5m duck walk
:15 flutter kick
:15 hollow rock
:15 hollow hold

Every :90 for 15:00 (5 sets of each):
1st: 3-4 clean-grip Romanian deadlifts, 31X1 w/bottom position anywhere below the knees but off the floor
2nd: 6-8 alternating DB Z presses w/:01 pause @ the top
*if hamstring mobility limits ability to press while seated on the floor you can sit on a bench
+
For time w/10:00 cap:
100 double-unders
4 rounds of (15 unbroken Russian kettlebell swings + 15/10 hand-release push-ups)
+
5:00-10:00 mobility work – coach-led

Post results to comments.

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

Every 2:00 for 16:00 (4 sets of each):
1st: 1 squat clean (or 1 power clean + 1 front squat) + 1 pause front squat, 22X1 + 3 front squats, 10X1
2nd: 8-10 alternating DB rows from plank w/:01 pause @ top each rep
*moderate/tough loads you can move perfectly for both
+
3 sets:
:60 strict pull-ups – band assist as needed to allow @ least 10+ reps within the minute
:60 air squats, 1010 – so each rep should take exactly :02, goal is an unbroken 30 reps in the minute
:30 toes-to-bar
:30 air squats, 1010 again
:60 rest

5:00-10:00 coach-led mobility

Dynamic mobility work – coach-led

For time in teams of 2 w/30:00 cap:
200 double-unders (must be completed 40/40, 30/30, 20/20, 10/10)
200 alternating DB hang clean & jerk (must be completed 40/40, 30/30, 20/20, 10/10)
200 bike/row/ski calories (must be completed 40/40, 30/30, 20/20, 10/10)
+
optional bis & tris work of choice

Post result to comments.

3 sets as warm-up:
:10-:20 2-arm relaxed hang from bars or rings
3/side 1-arm DB snatch into 15m overhead DB carry after 3rd rep
5 DB goblet squats, 22X1

A. Hang snatch from below the knees, 4 x 2 moderate & crisp; begin a set every 2:00
B. Back squat, 6-6-6, 30X0; begin a set every 3:00
+
For time w/7:00 cap:
3-6-9-12-15 thrusters, 115/75
15-12-9-6-3 CTB pull-ups
*so 3 thrusters, 15 CTBs, 6 thrusters, 12 CTBs, and so on…
**adjust load and pulling variation to give yourself a shot to finish under the cap
***we’ll have a partner version of this ready to roll if we have a big turn-out
****I just wanted to make a 4th note
+
5:00-10:00 coach-led mobility

Post results to comments.

SCHEDULE NOTICE: just a single class today @ 1030!

open gym only from 1000-1200 today

SCHEDULE NOTICE: we will only have a single class @ 1030 tomorrow

2 rounds as warm-up:
5 inchworms, slow & controlled
:30/side plank
5-10 hand-release push-ups, slow & controlled

A. Close-grip bench press, 9-7-5, 30X0; begin a set every 3:00
+
On a single 15:00 running clock:
5:00 @ 70-80% effort of (10 box jump/step-up w/step down + 30m bear crawl)
5:00 rest
5:00 AMRAP of (16 alternating DB snatches + 8 burpees w/lateral hop over DB)
+
3 sets not for time:
10 GHD back extensions (flexion/extension of back rather than hinge @ hips), 2020
20 alternating DB curl & press
+
5:00-10:00 mobility work – coach-led

Post results to comments.

SCHEDULE NOTICE: we will have open gym hours only tomorrow from 1000-1200 (no classes), and only one class @ 1030 on Friday