3 rounds as warm-up:
5 scap pull-ups
5 scap push-ups
10 alternating DB snatches, light

Every :60 for 15:00 (5 sets of each):
1st: 4-6 L front rack reverse lunges
2nd: 4-6 R front rack reverse lunges
3rd: 4-6 strict pull-ups (no bands, sub 4-6 challenging ring rows or perfect Australian CTB pull-ups)
*all sets challenging but solid/controlled throughout
+
For reps:
4:00 of (4 toes-to-bar + 8 push-ups + 12 air squats)
4:00 rest
4:00 of (12/8 calories + 8 burpees]
*large classes can start on either 4:00 segment, then switch
+
5:00-10:00 coach-led mobility

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3 rounds as warm-up:
5-10m crawl forward
5-10m crawl backward
5/side DB/KB windmills, slow & controlled – can test out a light med ball for these, too
10 prisoner air squats

Every 2:00 for 5 sets:
3 power cleans – drop & re-set between reps, but all 3 should be completed within :30
+
Every :60 for 10:00 (5 sets of each):
1st: 3-6 touch-and-go clean-grip deadlifts, 90-110% of today’s best set of cleans
2nd: :30 strict handstand push-ups OR 4-6 DB Z presses
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5 sets:
:10 row sprint – all-out, goal is to register fastest possible pace each set
1:50 walk rest
+
5:00-10:00 mobility work – coach-led

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3 rounds easy:
5 band passthroughs
5 band overhead squat, 2211
10 band pull-aparts
:30 plank on ground
*light band, either the orange or red

Every :90 for 15:00 (5 sets of each):
1st: 1 back squat, 22X1 – moderate & perfect for all sets/reps, final 2-3 sets can be tough as long as tempo & positions are spot on
2nd: 4-5 dual DB bent-over rows, 10X1
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3 sets for total:
2:00 of (30 wall balls + max double-unders in remaining time)
2:00 rest
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

For time w/a partner:
100 calories – your choice row/bike/ski
100 single-arm DB shoulder-to-overhead, tough
100 kettlebell swings, tough
100 burpees w/lateral hop over the DB or barbell
*movements can be completed in any order, but each must be done in it’s entirety before moving onto the next movement
*can sub barbell power cleans & shoulder-to-overhead up to 75/115 for the DB s2o & swings, respectively
+
optional abs/bis/tris of choice

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2 sets as warm-up:
7 air squats w/alternating single-arm reach overhead each rep
14 alternating toe touches from plank
7 scap pull-ups

15:00 to build to a moderate front squat triple – definitely not a max!
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For time w/7:00 cap:
21 toes-to-bar
21 KB goblet squats, tough but able to be completed unbroken when fresh
15 toes-to-bar
21 KB goblet squats
9 toes-to-bar
OR
For time w/7:00 cap:
21 CTB pull-ups
21 dual DB squats, 50/35/hand
15 CTB pull-ups
21 dual DB squats, 50/35/hand
9 CTB pull-ups
+
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
15 kip swings (hollow to arch)

30:00 @ 65-75% effort – nice & steady!:
30m moderate/tough Farmer’s walk
3 wall walks or 15 feet handstand walk
30m moderate/tough Farmer’s walk
600m row OR .6 mile Assault/Echo Bike OR 600m ski erg
90 single-under
+
5:00-10:00 mobility work – coach-led

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