3 sets as warm-up:
10 alternating DB curl & presses
5 DB goblet squats, 1311
:10-:20 hanging knee raise or L-hang

A. Back squat, 3-2-1-1 building to a tough final single, 20X2; begin a set every 2:30
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Every :60 for 8:00 (8 sets):
1 hang snatch from above the knees
1 hang snatch from below the knees
*light loads, can be squat or power
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3 rounds for time w/12:00 cap:
25 wall balls
50 double-unders
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5:00-10:00 coach-led mobility

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3 rounds as warm-up:
10 light band pass-throughs
10 light band pull-aparts
10 unweighted alternating reverse lunges

10:00 gymnastics work of choice – pick 1-2 movements and focus on improving 1 aspect without fatigue
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3 sets @ steady effort:
3:00 of [2 alternating Turkish get-ups + 15m/side 1-arm Farmer’s walk]
:60 rest
3:00 bike/row/ski
:60 rest
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5:00-10:00 mobility work – coach-led

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2 rounds as warm-up:
3 controlled wall walks
30m walking lunges
:30 arrested superman hold

Every :90 for 15:00 (5 sets of each):
1st: :30 max push-ups – be perfect, solid plank position throughout and chest clearly touching floor and full lock-out @ top
2nd: 5 snatch-grip Romanian deadlifts, 3111 – pretty terrible tempo, weight will be relatively light…
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5:00 rest
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5 rounds for total reps:
:45 burpee box jump- or step-overs
:45 rest
:45 alternating DB snatches
:45 rest
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5:00-10:00 mobility work – coach-led

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3 sets as warm-up:
12 air squats, 1010
:30 plank on ground
4-8 pull-ups or ring rows

20:00 to build to both a 1-rep max strict weighted pull-up AND a challenging (tough but not true max) clean single – does not have to be a true max, but if feeling good, go for it!
*if you do not have a strict pull-up, perform 3 max chin-over bar holds anywhere during the 20:00 work window (probably @ 5:00/10:00/15:00)
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AMRAP in 7:00:
3 front squats
3 pull-ups
6 front squats
6 pull-ups
9 front squats
9 pull-ups
and so on adding 3 reps each round…
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5:00-10:00 coach-led mobility

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3 rounds:
3 slow & controlled inchworms
15m/side 1-arm Farmer’s walk
:15/side star plank
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Every 3:00 for 15:00 (6 sets):
2 close-grip bench presses, 30X1
10 unbroken Russian kettlebell swings, moderate
*work to a tough final double on the bench, but treat the swings as a hip warm-up for the 5 rounder to follow
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5 rounds for time w/a 10:00 cap:
14 anchored sit-ups
12 DB power cleans
10 DB shoulder-to-overhead
*select the heaviest pair of DBs you believe still gives you a change to complete within 10:00
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5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

For time w/a partner, trade off all work as desired:
100 pull-ups
100 wall balls
5:00 rest
100 wall balls
100 calories – your choice row/bike/ski
+
optional bis & tris work of choice

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