3 sets as warm-up:
10 prisoner air squats
10 light alternating DB snatches
5 strict pull-ups

Every 3:00 for 5 sets:
3 back squats, 20X1
12-15 light band pull-aparts
+
3 sets for reps:
2:00 of (200m run + 25 air squats + max double-unders in remaining time)
2:00 rest
+
5:00-10:00 coach-led mobility

Post results to comments.

3 rounds as warm-up:
:15 bent hollow rock
15m bear crawl
15m walking lunges

Every :90 for 15:00 (5 sets of each):
1st: 1 snatch-grip deadlift, 31X1 – moderate/tough w/perfect positions throughout, have the intent to actually snatch it
2nd: 3-6 strict ring dips or :15-:30 top of dip hold or :30 plank
+
AMRAP in 6:00:
3 bar-facing burpees
3 power cleans, tough up to 185/125
6 bar-facing burpees
3 power cleans
9 bar-facing burpees
3 power cleans
And so on, adding 3 reps to the bar-facing burpees each round and keeping the power cleans @ 3 throughout
+
5:00-10:00 coach-led mobility

Post results to comments.

Dynamic mobility work – coach-led

For time w/a partner w/20:00 cap:
40 dual DB squats
800m run
40 pull-ups
160 double-unders
40 pull-ups
800m run
40 dual DB squats
*tough DBs, can sub dual KBs, a single KB in goblet, or med ball or sand bag for these, too…
+
optional abs/bis/tris of choice

Post result to comments.

2 sets as warm-up:
5 scap pull-ups
10 alternating DB snatches
15 prisoner air squats

Every :90 for 15:00 (5 sets of each):
1st: 1 squat clean + 3 hang squat cleans from anywhere above the knees, moderate
2nd: 1-2 strict pull-ups – use band assistance or add load to make 2-3 challenging
+
For time w/7:00 cap:
33 deadlifts
27 hang power cleans
21 shoulder-to-overhead
*same moderate/annoying weight for all 81 reps, no more than 155/105
+
5:00-10:00 coach-led mobility

Post results to comments.

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: 1-2 wall walks OR 10-20’ handstand walk
2nd: 3 small kips + 3 moderate kips + 3 big kips OR 1-3 bar muscle-ups
+
For completion/time @ 70-80% effort w/a partner:
1500m row – switch as desired, non-rowing partner must be holding a plank
*if working solo, complete 3 rounds of 250m row + :60 plank
+
For completion/load:
400m single KB carry – cycle through overhead, front rack, & Farmer’s carry and switch arms as desired/needed, but keep the KB off the ground throughout the entire 400m
+
5:00-10:00 mobility work – coach-led

Post results to comments.

3 rounds easy:
5 scap push-ups
5 overhead w/alternating single-arm reach overhead at bottom of each rep
10 band passthroughs

Every 2:00 for 12:00 (6 sets):
1 snatch
1 overhead squat
OR
1 power snatch
2 overhead squats
*moderate loads unless your overhead squat mobility is perfect, emphasis is on solid OHS positions, so these do not have to be full depth today (though that should always be the intent)
+
Every :60 for 8:00 (4 sets of each):
1st: 5-10 toes-to-bar
2nd: 10 alternating box step-ups, single DB held any way
+
For time:
400m run
40 wall balls, 20/14 to 10/9
+
5:00-10:00 mobility work – coach-led

Post results to comments.