For completion as warm-up:
2:00 easy row/bike/run
+
2 sets:
5 strict pull-ups OR 1 pull-up negative w/:05-:10 even descent
5/side 1-arm DB thrusters, 12X1

Every :60 for 16:00 (4 sets of each):
1st: 5 L front rack reverse lunges
2nd: 5 L bent-over DB row, 20X0
3rd: 5 R front rack reverse lunges
4th 5 R bent-over DB row, 20X0
+
For time w/12:00 cap:
50 thrusters, 45/35
400m run
30 toes-to-bar

5:00-10:00 mobility work – coach-led

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2 sets as warm-up:
10 alternating light DB snatches
15m bear crawl
:30 bottom of squat hold
15m bear crawl

Every :90 for 15:00 (5 sets of each):
1st: 2 clean-grip deadlifts, 31X1
2nd: 4-6/side single-arm DB Z presses, 11X1
*positions more important than load today, keep everything crisp
+
4 sets for reps:
2:00 of [15 Russian kettlebell swings + 15 burpees + max double-unders in remaining time]
:60 rest
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

For load/time in teams of 3:
9:00 for all partners to build to a heavy squat clean (1 bar for each team)
3:00 rest
AMRAP in 18:00, each teammate begins on a separate station and cannot advance until all 3 teammates have completed their station’s work:
Station 1: 200m run
Station 2: 15 wall balls
Station 3: 10 toes-to-bar
+
optional bis & tris work of choice

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3 sets as warm-up:
:05-:10/side 1-arm hang from bar or ring
3/side 1-arm DB hang clean & jerk into 15m overhead DB carry after 3th rep
10m duck walk

A. Snatch, build to a heavy single in 8:00 or pick 1 technical component to address and hit 1 moderate rep every :60 for 8:00
B. Back squat, 2-2-2-2 starting moderate and building a bit from there, 20X1; begin a set every 2:00
+
For time:
60/40 row calories
20 Devil’s presses
+
5:00-10:00 coach-led mobility

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2 rounds as warm-up:
4-6/side light DB external rotations, 2010
15m bear crawl
15m crab walk

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: 15 light band good mornings
+
Every :60 for 10:00 (5 sets of each):
1st: upper pull gymnastics practice of choice – same idea as the press, should take about :30
2nd: 1/side Turkish get-up
+
Every 3:00 for 4 sets:
:60 bike, row, or ski calories @ high effort
15m light DB bear crawl
15m walking lunges

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
:20 hollow rock

AMRAP in 15:00:
5 strict pull-ups
10 hand-release push-ups
15 air squats
+
For completion – break, rest, & partition as desired:
2:00 flutter kicks
2:00 arrested superman hold
60 light band pull-aparts
:60 med ball bear hug hold
+
5:00-10:00 mobility work – coach-led

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