2 rounds easy:
:30 bent hollow hold
5 scap pull-ups
5 scap push-ups
15m walking lunges

3 rounds for total calories:
2:00 of (10 pull-ups + 15 DB squats + max calories in remaining time)
2:00 rest
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3 sets not for time:
20 band pull-aparts
20/side 1-arm tricep band pressdowns, light & fast
30 med ball Russian twists on ground
*rest as needed throughout to ensure quality work
+
5:00-10:00 mobility work – coach-led

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2 sets as warm-up:
15 single-unders
15 double-unders (or 15 more single-unders)
10 alternating DB crossbody Romanian deadlifts, 3111
5/side plank clamshells

Every 2:00 for 14:00 (7 sets):
1 snatch-grip deadlift
1 snatch pull
1 power snatch
*moderate loads you can move well
+
12:00 @ 80% effort:
400m run
40 Russian kettlebell swings, moderate load that could be done unbroken fresh
40 hand-release push-ups OR 40 handstand push-ups if already proficient
*same idea as last Tuesday w/bigger sets than we normally do for this type of work, have a good plan for pacing and see how it goes again
+
5:00-10:00 coach-led mobility

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For completion as warm-up:
10 tiny kip swings (hollow-to-arch)
15m bear crawl
15m walking lunges
10 medium kip swings
15 bear crawl
15m walking lunges
10 big kip swings

Every 2:30 for 15:00 (6 sets):
2-2-2-1-1-1 back squats – build to a tough (not necessarily true max) final single
+
For reps:
5:00 strict pull-ups
:60 rest
3:00 DB walking lunges, heavy DBs @ shoulders
:60 rest
:60 toes-to-bar
+
5:00-10:00 coach-led mobility

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Dynamic mobility work – coach-led

For time with a partner:
300 double-unders
200 deadlifts, up to 135/95
100 bar-facing burpees
*partitions & trade off all work as desired with only 1 partner working at a time
+
optional abs/bis/tris of choice

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6 sets:
2 pull-ups
3 push-ups
4 pvc overhead squats

Every 2:30 for 15:00 (6 sets):
1 power clean
2 thrusters
3 front squats
*build to a challenging but solid final set, which will likely be determined by the thrusters (the power clean & front squats might still feel relatively easy/moderate)
+
For time w/10:00 cap:
50 wall balls
400m run
30 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 forward walking lunges
15m backward walking lunges
15m forward bear crawl
15m backward bear crawl

10:00 coach-led gymnastics practice of choice – pick 1-2 movements, preferably a push & pull, and alternate between them
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20:00 nice & steady:
15m/side 1-arm DB/KB overhead carry
15m/side 1-arm KB front rack carry
15m/side 1-arm Farmer’s walk
15 single-unders
15 double-unders
15 single-unders
500m row or 400m ski erg or .6 mile bike
*carries can be different loading to make each moderate/tough
+
5:00-10:00 mobility work – coach-led

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