2 sets as warm-up:
12 alternating DB curl & presses
3 DB goblet squats, 5511
:10-:20 hanging knee raise or L-hang

A. Back squat, 4-3-2, 20X2; begin a set every 3:00
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Every :60 for 8:00 (8 sets):
1 snatch + 1 hang snatch
*light loads, can be squat or power, and below/above the knees for the hang
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3 rounds for time w/12:00 cap:
30 kettlebell swings
15 perfect push-ups or handstand push-ups
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5:00-10:00 coach-led mobility

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2 rounds as warm-up:
15 light band pass-throughs
15 light band pull-aparts
15m unweighted walking lunges

10:00 gymnastics work of choice – pick 1-2 movements and focus on improving 1 aspect without fatigue
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2 sets @ steady effort:
4:00 of [15m/side 1-arm Farmer’s walk + 15m/side 1-arm DB overhead carry + :30 bottom of squat hold]
:60 rest
4:00 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:
15m walking lunges
:30 plank
15m bear crawl
:30 arrested superman hold

Every :90 for 15:00 (5 sets of each):
1st: 6-12 unbroken strict pull-ups – band assist as needed to get 6 unbroken, solid reps
2nd: 6-12 KB goblet squats, 4010
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5:00 rest
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Every :90 for 15:00 (5 sets of each):
1st: :60 prisoner step-ups – steady
2nd: :30-:60 double KB front rack or med ball bear hug hold
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5:00-10:00 mobility work – coach-led

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2 rounds:
5 slow & controlled inchworms
5/side 1-arm DB hang clean & jerks w/:01 pause overhead
:30/side plank
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Every 3:00 for 15:00 (5 sets):
2-3 close-grip bench press, 30X1
12 unbroken Russian kettlebell swings, moderate/tough
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AMRAP in 6:00:
3 power cleans
3 shoulder-to-overhead
6 power cleans
6 shoulder-to-overhead
9 power cleans
9 shoulder-to-overhead
and so on adding 3 reps each round…
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5:00-10:00 coach-led mobility

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2 sets as warm-up:
15 air squats, 1010
:30 plank on ground
5-10 pull-ups or ring rows

10:00 to build to a challenging (tough but not true max) front squat single – does not have to be a true max, but if feeling good, go for it!
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5:00 rest
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5 rounds for time:
10 anchored sit-ups w/fingertips touching sides of head throughout
10 alternating DB rows from plank
10 alternating reverse lunges w/DBs @ shoulders
*goal is to use the heaviest DBs that will still allow you to finish in under 10:00 (though there is no official cap)
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

AMRAP in 12:00 w/a partner:
24 double-unders
12 alternating DB snatches
6 hand-release push-ups
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6:00 rest
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AMRAP in 12:00 w/a partner:
24 double-unders
12 single-arm DB hang clean & jerks (6/side)
6 burpees
*partners trade off completed rounds w/a mandatory tag each switch
+
optional bis & tris work of choice

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