3 rounds easy:
3 v-ups
6 scap pull-ups
9 Russian kettlebell swings, light

10:00 to build to a challenging power clean
+
Every :60 for 10:00 (5 sets of each):
1st: 10 push-ups w/hands elevated
2nd: 10 touch-and-go deadlifts – light/smooth/controlled, don’t rush
+
For time:
15 burpees
200m run
15 burpees
+
5:00-10:00 mobility work – coach-led

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For completion as warm-up:
5 tiny kip swings (hollow-to-arch) + 5 medium kip swings
30m bear crawl
5 medium kip swings + 5 big kip swings
30 alternating reverse lunges w/single DB overhead (switch arms every 5 reps)
5 big kip swings + 5 pull-ups (or just 10 big kip swings)

Every 2:30 for 10:00 (4 sets):
10 back squats @ 55% of max – a bit heavier than last week…
+
5 sets for reps/calories:
:60 strict pull-ups
:30 rest
:60 bike (any bike) calories or 200m-ish jog (should take roughly :60)
:30 rest
+
5:00-10:00 coach-led mobility

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3 sets as warm-up:
15m unweighted walking lunges
10 alternating DB snatches, light
1-2 wall walks or 10-20’ handstand walk

Every :90 for 15:00 (5 sets of each):
1st: 1 close-grip bench press, 30X0 – building to a heavy final single
2nd: 4-6 moderate DB Romanian deadlifts, 3010
+
9:00 @ 80-90%:
6/side 1-arm DB shoulder-to-overhead, heavy
12 Russian kettlebells swings or 6 med ball over the shoulder
24 double-unders
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

5 rounds for time w/a partner w/25:00 cap:
20 pull-ups
300m run w/wall ball
40 wall balls
*trade off all work as desired, 1 partner working at a time, mandatory tag at every switch
+
optional abs/bis/tris of choice

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3 sets as warm-up:
5 scap pull-ups
10 prisoner air squats
10 alternating toe touches from plank

Every :90 for 15:00 (5 sets of each):
1st: 3 1 & 1/4 front squats, light but controlled throughout w/emphasis on excellent bottom positions (full depth, solid front rack, etc.)
2nd: 30 double-unders or :30 double-under practice
+
7 rounds for time w/7:00 cap:
7 power cleans, light/moderate up to 115/75
7 bar-facing burpees
+
5:00-10:00 coach-led mobility

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

10:00 gymnastics practice – coach-led
+
20:00 @ easily sustainable effort:
60m med ball bear hug carry, sandbag bear hug carry, or dual KB front rack carry
6 alternating Turkish get-ups
60 single-unders
600m easy row
+
5:00-10:00 mobility work – coach-led

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