For completion as warm-up:
2:00 easy row/bike/ski
+
3 sets:
:10 hollow rock
:10 hollow hold
5/side light 1-arm DB snatches

Every :60 for 15:00 (5 sets of each):
1st: 2-2-1-1-1 clean-grip deadlifts, 31X1
2nd: 5 L single-arm DB floor press, 30X0
3rd: 5 R single-arm DB floor press, 30X0
+
For time w/10:00 cap:
500m row
5 rounds of (10 Russian kettlebell swings + 10 burpees)

5:00-10:00 mobility work – coach-led

Post results to comments.

2 sets as warm-up:
15m unweighted walk lunge
10 alternating toe touches from plank
15m bear crawl
:30 bottom of squat hold

Every :60 for 16:00 (4 sets of each):
1st: 5 L reverse lunges
2nd: 5 L DB chainsaw rows
3rd: 5 R reverse lunges
4th 5 R DB chainsaw rows
*moderate loads you can move perfectly on the lunges, bar on back this week
+
3 sets for reps:
:90 strict pull-ups
:60 thrusters, moderate up to 115/75
:30 double-unders
:60 rest
*if no strict pull-ups add band assistance that allows for 4-6 unbroken reps when fresh
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

AMRAP distance in 24:00 in teams of 3, each teammate begin on a separate station and cannot advance until all teammates have completed their station’s work requirement:
Station 1: 500/400m row or .6/.5 mile bike
Station 2: 12 1-arm DB hang to overhead (can be hang snatch or hang clean & jerk)
Station 3: 8 burpee box jump-overs (or step-overs)
+
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
5/side 1-arm DB hang clean & jerk into 15m overhead DB carry after 5th rep
5m forward duck walk
5m backward duck walk

A. 1 hang snatch from above the knees + 1 hang snatch from below the knees + 1 snatch, 4 x 1 moderate & crisp; begin a set every 2:00
B. Back squat, 1-1-1-1 starting moderate and building to a tough final single, 20X1; begin a set every 2:00
+
21-15-9 for time w/7:00 cap:
Pull-ups
DB front squats
*DBs should be the heaviest you think you have shot to complete unbroken
+
5:00-10:00 coach-led mobility

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3 rounds as warm-up:
4-6/side light DB external rotations, 2010
:30 bottom of relaxed squat hold

Every :60 for 10:00 (5 sets of each):
1st: upper press gymnastics practice of choice – should take about :30 depending on movement choice
2nd: upper pull gymnastics practice of choice – same idea as the press, should take about :30
+
Every :60 for 10:00 (5 sets of each):
1st: 1/side Turkish get-up
2nd: 15 light band good mornings
+
Every 2:30 for 4 sets:
:60 bike, row, or ski calories @ high effort
15m moderate DB bear crawl

5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
10 alternating toe touches from plank
10 walking lunge steps w/reach overhead
:10 hollow rock
:10 hollow hold

For load/reps:
8:00 to build to a moderate/tough (not a max) close-grip bench press set of 5
4:00 rest
AMRAP in 8:00:
8 dual DB deadlifts
4 dual DB power cleans
2 wall walks
+
For completion, break, rest, & partition as desired:
:90/side plank
2:00 Sorensen hold
2:00 med ball bear hug hold
+
5:00-10:00 mobility work – coach-led

Post results to comments.