3 rounds as warm-up:
3 prisoner air squats, 5050
:20 hollow rock
10 alternating toe touches from plank

Every 3:00 for 12:00 (4 sets):
3 back squats, 30X1 – build to a challenging final triple
12 alternating DB rows from plank, light/moderate & solid throughout
+
4 sets for total strict pull-up reps:
2:00 of (25’/side tough single-arm DB overhead walking lunges + max strict pull-ups in remaining time)
:60 rest
*25’ = from the rig to the wall, or at least that’s what we’re saying today
*band-assist pull-ups only if you won’t be able to get at least 10 total reps across the 4 sets
+
5:00-10:00 coach-led mobility

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3 rounds easy:
5 air squats w/alternating single-arm reach overhead at bottom of each rep
10/side very light band external rotations
10 alternating toe touches from plank

Every 3:00 for 15:00 (5 sets):
3-3-3-3-3 power cleans
+
12:00 @ easy effort – emphasis on quality reps/movement @ steady pace, treat as active recovery & movement practice:
4 strict handstand push-ups
8 Russian kettlebell swings
4 kipping handstand push-ups
12 calories – your choice row/bike/ski
OR
4 hand-release push-ups
8 Russian kettlebell swings
4 push-ups (no hand-release)
12 calories – your choice row/bike
+
5:00-10:00 mobility work – coach-led

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3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead each rep
10 alternating toe touches from plank
:20 relaxed hang from bar
+
3 rounds easy:
1-3 DB thrusters
1-3 toes-to-bar
3-6 double-unders
+
3:00 row or bike easy

AMRAP in 20:00:
4 DB thrusters
6 toes-to-bar
24 double-unders
*50/35 DBs for those registered only
+
10:00 coach-led mobility

Dynamic mobility work – coach-led

AMRAP in 20:00 w/a partner:
4 rounds of (10 burpees + 10 Russian kettlebell swings)
400m run
*both partners run together, and then trade off completed rounds of the in-gym work
+
optional abs/bis/tris of choice

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3 sets as warm-up:
3 prisoner Kang squats, 3030
10 alternating toe touches from plank
30 single-unders

Every :90 for 15:00 (5 sets of each):
1st: 3 front squats from the ground (so 1 squat + 2 front squats, OR 1 power clean + 3 front squats)
2nd: 3-6 bent-over dual DB rows w/:01 hold @ top
+
10:00 @ 80% effort – sustainable throughout, emphasis on perfect movement/ROM:
2 muscle-ups (ring or bar)
4 handstand push-ups
8 dual DB squats, DBs @ shoulders
OR
4 strict pull-ups
6 hand-release push-ups
8 goblet squats
+
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: 2-3 sets of (1 toes-to-bar + 1 pull-up) OR (1 pull-up + 1 CTB pull-up) OR (1 CTB pull-up + 1 bar muscle-up)
*same structure as last week, try to add a rep or set to what you did last week
+
For completion/time @ 70-80% effort w/a partner:
1.5 mile bike – switch as desired
300m Farmer’s walk (10 x down & back total, 5 each)
300m single-arm DB overhead carry, switch arms as desired (10 x down & back total, 5 each)
1500m row – switch as desired
+
5:00-10:00 mobility work – coach-led

Post results to comments.