For completion as warm-up:
15m toe walk
15m heel walk
15m forward walking lunges
15m backward walking lunges
5 inchworms

10:00 gymnastics practice – coach-led
+
20:00 @ easily sustainable effort:
:30 dual KB front rack or med ball bear hug hold
60 single-unders
30m/side single-arm DB/KB overhead carry
300m run
+
5:00-10:00 mobility work – coach-led

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2 rounds easy:
5 v-ups
10 scap push-ups
15 air squats

10:00 to build to a challenging squat clean (or 1 power clean + 1 front squat)
+
Every :60 for 12:00 (4 sets of each):
1st: 5-10 strict pull-ups – weight or band assist to make that rep range challenging across all sets
2nd: 15m DB @ shoulders walking lunges
3rd: :30 bike or row – increase effort each set
+
For time:
30 burpees w/2-hand touch to target 6+” above standing reach
+
5:00-10:00 mobility work – coach-led

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3 sets as warm-up:
20 single-unders
20 double-unders (or 20 more single-unders)
:20/side plank
10 light Russian kettlebell swings

Every :60 for 15:00 (5 sets of each):
1st: 4 close-grip bench press, 30X0
2nd: 4 L leg single-leg crossbody DB Romanian deadlifts, 3010
3rd: 4 R leg single-leg crossbody DB Romanian deadlifts, 3010
+
2 rounds for time:
40 1-arm DB hang clean & jerks, switch arms every 5 reps
400m run
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
5 tiny kip swings (hollow-to-arch) + 5 medium kip swings
15m bear crawl forward
15m bear crawl backward
5 medium kip swings + 5 big kip swings
15m walking lunge forward
15m walking lunge backward
10 pull-ups

Every :90 for 12:00 (8 sets):
3 back squats @ 65-70% of max (just a bit heavier than last week, again), 10X0 – intent remains speed throughout
+
5 rounds for time w/a 10:00 cap:
20 wall balls
40m tough Farmer’s walk (from wall to other side of the rig & back twice)
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

For load/time w/a partner:
10:00 for both to build to a tough power clean starting from an empty bar, only 1 bar for each team
+
5:00 rest
+
For time:
P1: 9 bar-facing burpees
P2: 27 bar-facing burpees
P1: 15 bar-facing burpees
P2: 21 bar-facing burpees
P1: 21 bar-facing burpees
P2: 15 bar-facing burpees
P1: 27 bar-facing burpees
P2: 9 bar-facing burpees
+
optional abs/bis/tris of choice

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2 sets as warm-up:
5 strict pull-ups or ring rows
15m walking lunges
30 single- or double-unders

Every :90 for 15:00 (5 sets of each):
1st: 3 front squats, 20X1
2nd: 3/side 3-point DB rows, 20X0
+
5 rounds @ high effort w/quality movements:
10 knees-to-elbows or toes-to-bar or hanging knee raises
10 alternating reverse lunges, moderate/tough DBs @ shoulders
+
5:00-10:00 coach-led mobility

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