3 rounds as warm-up:
30 single-unders
10 alternating toe touches from plank
5 strict toes-to-bar or hanging leg/knee raises

Every :90 for 15:00 (5 sets of each):
1st: 1 close-grip bench press
2nd: 1 strict weighted pull-up OR 1 slow pronated negative w/:05-:10 even descent
*build to tough final singles of each
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21-15-9 for time w/9:00 cap:
CTB pull-ups OR chin-over-bar pull-ups OR perfect ring rows (no bands today)
Hanstand push-ups OR perfect hand-release push-ups w/no snaking
*pick the most challenging variation of each that allows you to chip away
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5:00-10:00 coach-led mobility

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2 rounds as warm-up:
5 hand-release push-ups w/:01 pause @ top
10 bent hollow rocks
20 prisoner box step-ups

Every 3:00 for 5 sets:
5-4-3-2-1 front squats – all sets moderate for the reps
10 light/moderate band pull-aparts
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3 sets for total wall balls:
2:00 of (300/250m row + wall balls in remaining time)
2:00 rest
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5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

AMRAP in 24:00 w/a partner:
8 toes-to-bar
10 alternating single-arm DB hang clean & jerk
14/12 row calories
*alternate completed movement, so P1 does 8 TTBs, then P2 does 5/side DB HC&Js, then P1 rows, then P2 does 8 TTBs, and so on…
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optional abs/bis/tris of choice

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2 sets as warm-up:
10 scap push-ups
5/side 1-arm DB snatches
5/side 1-arm DB thrusters

Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 1 squat clean + 1 front squat
2nd: max (-1) strict pull-ups – if less than 5 unbroken on a fresh set, band assist to allow for at least 5
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For time w/7:00 cap:
9 thrusters
36 double-unders
15 squat cleans
60 double-unders
21 front squats
84 double-unders
*no more than 135/95 for the barbell today, it’s ok if this is light & fast
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5:00-10:00 coach-led mobility

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For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
15m bear crawl
15m crab walk
15m duck walk

Every :60 for 10:00 (5 sets of each):
1st: :30 handstand hold or handstand walk or shoulder taps from top of wall walk
2nd: 30m Farmer’s walk
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For completion @ 70-80% effort:
1500m row while partner bear crawls – switch every time non-rowing partner completes 60m
*if solo, perform 3 rounds of 250m row + 60m bear crawl
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For completion/time @ 70-80% effort w/a partner:
2 mile bike while partner bear hug carries – switch every time non-biking partner completes 60m
*if solo, perform 3 rounds of .3 mile bike + 60m bear hug carry
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5:00-10:00 mobility work – coach-led

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2 rounds easy:
5 prisoner air Kang squats, 3030
:10-:20 handstand hold or 1 slow wall walk
20 single-unders

Every :60 for 18:00 (6 sets of each):
1st: 9 DB power cleans
2nd: 6-12 hand-release push-ups OR 6-9 handstand push-ups (any variation strict and/or kipping)
3rd: 36 double-unders w/:30 cap
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Every :60 for 12:00 (4 sets of each):
1st: 5 strict pull-ups
2nd: 5 L-arm single-arm DB shoulder press or L-arm DB bench press, 5010
3rd: 5 R-arm single-arm DB shoulder press or R-arm DB bench press, 5010
*perform shoulder presses if you did push-ups for the first part, perform bench presses if you did handstand push-ups
+
5:00-10:00 mobility work – coach-led

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