3 rounds as warm-up:
30 single-unders
:20 hollow rock
10 alternating toe touches from plank

Every :90 for 15:00 (5 sets of each):
1st: 3 hang power cleans from just below the knees or 3 hang power snatches from just below the knees (whichever you didn’t do for 20.1)
2nd: 6 alternating DB Z presses w/:01 pause at the top of each
+
3 rounds for time of any 2 of w/8:00 cap:
20 Russian kettlebell swings
80 double-unders
200m row or ski erg if available
+
5:00-10:00 coach-led mobility

2 rounds easy:
5 air squats w/alternating single-arm reach overhead at bottom of each rep
10/side very light band external rotations
10/side very light band internal rotations
:20 hollow rock

Every 3:00 for 15:00 (5 sets):
3-3-3-3-3 front squats, all loads moderate for the reps w/perfect
+
15:00 @ easy effort – emphasis on quality reps/movement @ steady pace, treat as active recovery & movement practice:
5 strict pull-ups
10 wall balls
5 strict toes-to-bar or controlled hanging knee raises
10 alternating reverse lunges w/wall ball on shoulder
+
5:00-10:00 mobility work – coach-led

Post results to comments.

3 rounds as warm-up:
10 alternating toe touches from plank
:20 relaxed hang from bar
10 alternating reverse lunges
+
3 rounds easy:
2-3 ground-to-overhead (can snatch or c&j), build to working weight (up to 95/65)
2-3 bar-facing burpees
+
3 sets:
:30 bike or row @ moderate effort
:30 rest

10 rounds for time w/15:00 cap:
8 ground-to-overhead, 95/65
10 bar-facing burpees
+
10:00 coach-led mobility

Dynamic mobility work – coach-led

AMRAP in 20:00 w/a partner:
100 row calories
100 alternating DB box step-ups, single DB held any way
100 alternating DB hang clean & jerks
*trade off all work as desired w/only 1 partner working at a time
+
optional abs/bis/tris of choice

Post result to comments.

2 sets as warm-up:
3 wall walks
10 alternating prisoner single-leg Romanian deadlifts, slow & controlled
30 single-unders

Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift + 1 power clean + 1 front squat, moderate across
2nd: 1-3 muscle-ups (bar or ring) OR 3-6 strict pull-ups – band-assist or weight as needed to ensure 3-6 is challenging each set
+
10:00 @ 80% effort – sustainable throughout:
10 toes-to-bar OR 10 sit-ups w/fingertips touching temples throughout
10 perfect hand-release push-ups OR 10 handstand push-ups if you’re proficient
200m run
+
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: :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, just looking to get incrementally better…
+
For completion/time @ 70-80% effort w/a partner:
2 mile bike while partner holds dual plate pinch grip – switch as desired/needed
*if solo, perform 3 rounds of .3 mile bike + :60 dual plate pinch grip hold
+
For completion @ 70-80% effort:
1500m row while partner holds dual KB/DB overhead – switch as desired/needed
*if solo, perform 3 round of 250m row + :60 dual KB/DB overhead hold
+
5:00-10:00 mobility work – coach-led

Post results to comments.